Saturday, April 12, 2008

Long course snatch training

Today the 20 kg snatch is on the menu, and, per the Irontamer's suggestion, I am going to do one minute sets per arm,then switching and shooting for multiple four minute sets. This is my third snatch workout for me this week, which could actually be a first.It wasn't very long ago I had to give up snatches entirely for just swings because my shoulder was so unhappy.This is quite amazing to me.Especially at my advanced age of 51,lol! A miracle, really. I loves the snatch. Tsar of Kettlebell lifts indeed.It's as close as I'm going to ever get to doing gymnastics again and that's perfectly fine; it is more than enough.

Snatch
16kgx one minute per arm 30 reps

20 kg x one minute per arm twice : 51 reps
x one minute per arm twice: 53 reps
x one minute per arm twice: 54 reps
x one minute per arm twice: 60 reps
218 reps
9592 lbs
163.5 points.


finally got warmed up,lol. And my tongue is only partially in my cheek.This is totally new territory for me and it's very interesting.I focused mainly on the techniques I was trying to employ and things went very well. Could have easily kept going. HR was about 140-150 the first few sets then jumped to 170 or so the last set.Hands and grip held out fine.Rested about 3- 4 minutes between sets.wanted to be fully recovered.
200 reps in ten minutes continuous, however, even with the 20 kg, will be no small feat for me.Hell, 150 reps in ten minutes will be hard !
It is hilarious to me though that the more I do longer sets the less I am using chalk. I used to be a chalk fiend of the first order but I shied away from it during max vo2 work as it seemed to make it tougher on my hands.
Used the false grip, corkscrew descent and the double breathing which is amazing.
I have a long way to go with this training,which is very exciting for me!Lots to learn and discover as well as cool new strength and conditioning levels.

10 lb CB Mills
20/20x5 sets
200 reps

really worked on technique and fluidity here and NOT irritating my left elbow which has been complaining after some clubbell work.
Did try a new technique of just shifting my hips and NOT coming up on my toe, ala Coach Steer, but my back already said it's not for me.To much of the torque comes and stays in the QL and lumbar regions. Not a problem, did a bunch of Z and overhead decompression stretches and it's pretty much let go.

CB Barbarians( gama cast into flag press)
15lsx10/10x3
25 lbx8/8 x3

This is a great combo move for my triceps and pecs..lots of tension in the locked elbow position and good ROM..

Torch Swings( for Cecilia)
2 15lb CB for 4 sets of 6-8

6 comments:

Aaron Friday said...

It's fantastic you've trained yourself back to this level of function. 3 times in a week? NICE.

Funny about the chalk. I think I chalked myself up to the elbows at the TSC. When it was time to snatch, that shit is flying everywhere, I'm breathing it, and wondering why I needed so much chalk.

Franz Snideman said...

Awesome job on the Snatches!

Those clubbell swings look awesome. I have tried them in the past with much lighter clubbells!

Power to the kettlebell snatch brother Rif!!!

Cecilia Tom said...

Thank you, Coach! I am going to do bottoms-up snatches when I wake up after I go to bed, today.

Mark Reifkind said...

aaron,

its pretty unbelievable to me.I dont think I will be snatching three times a weeek regularly yet but it's nice to know I can survive it!Imust have more chalk dust in my body than oxygen!

Mark Reifkind said...

franz,
thanks man, the clubs are a great compliment to the kbs but nothing beats the kb imo.

Mark Reifkind said...

cecilia,

you are welcome. the bottoms up snatch is very similar in ROM and feel.