Wednesday, April 09, 2008

Snatch Vo2, the next level.

Wow, that was an interesting workout.Mondays high rep sets with the 24 kg left me a bit more sore than I had planned.Traps, rhomboids and forearms were just a bit tight the last two days.I wasnt sure if I was going to use the 20 kg today for 15:15 as planned, or drop down to the 16 kg and just go light. I was open to either as I am switching schedules and have to snatch again this Saturday.LOTS of Z and stick stretches these last two days too and things seemed to be opened up by workout time today.
So I thought I would warmup and see how I felt.Warmups felt great and the bell felt light so I started with the 20 kg. I had NO idea of how many sets I would be able to do, what would happen to my HR,my grip or my bell speed. I didnt want to do any sluggish sets.

Snatch Vo2 15:15
16kgx5/5 x2

20 kg x6 repsx 50 sets!
300 reps
13,200 lbs
25 minutes

I really had no idea of how many total sets I had done til I stopped.I just kept making hash marks on the side of the chalk box for every set than another group once I had reached 5 sets.Tracy was snatching next to me BUT SHE WAS GOING NONSTOP FOR 25 MINUTES and I couldnt use her as a metric.She ended up doing SIX HUNDRED NON STOP SNATCHES, switching every ten. Amazing.
I was actually going for a 51st set when I got a blister and decided it was enough, no matter how many it turned out to be, for my first attempt with the 20 kg.Have to be more organized next time.
I did the set hardstyle, although with a false grip, and the double breathing . Max HR at the end was a bit over 180, not bad at all but not high enough either. This was just a feeling out workout.Very very pleased.7 reps per 15 sec will get the HR there,that's for sure.
I am definitely at a new level. This feels just like cycling; up until I had ridden one hundred continous miles every thing up to 100 was tough. 60,70,80 it was all the same. hard.One weekend I rode 200 miles and over 100 continuous during a Talbots Cycling club San Francisco to LA overnight bike ride.After that if it wasn't over 100 miles it didnt phase me. I had jumped to a whole new level. That is what this is for me.A new level of fitness. I havent experienced this in long time and it is way cool to be able to feel again.This is the "fun" part of training. Actually achieving what one sets out to do.

Rack Walk with 16 kg
2100 feet switching every 200. PR.

These are getting much better too. As Dan John says being able to carry things is one of the Key functional strengths.

Torch swings
2 15 lg CBs x 5x5

havent done these in forever and they went very well. Concentrated on total elbow lock, full external rotation at the top of the rep and linking into the scapula.This is much better for me done for lower reps, with more tension and concentration than as a high rep move.



Brett Jones said...

You are a machine Rif - great work.

Mark Reifkind said...

thank you Sir, that is the goal :))

Gabi said...

that's awesome! 50 sets right the first time is very impressive. I'm sure you will leave the 7rep-sets behind very soon, too.

Gabi said...

and please... tell Tracy to stop it, it's scary... :)

Mark Reifkind said...


I was more than a little suprised, but very happy. Oh, and YOU try telling her to stop,lol.

Cecilia Tom said...

600 snatches - it's the agretti! Women on weeds can snatch, I tell you :-)

Rif, can you post a vid of the torch swings? I want to design my own Free Tibet Torch Swing Relay workout! Is it something you can do with a kettlebell?

Jordan Vezina said...

Great work with the 20 kilo max VO2. I haven't tried it yet, but will have to now. We'll see how that goes.
After that I'll snatch 25 minutes straight, and then I'll catch a bullet in my teeth.
Gotta split, I've got a date with an Alaskan crab boat...

Mark Reifkind said...


don't think you can do torch swings with a kb. the closest would be a bottoms up snatch overhead.

Mark Reifkind said...


I will work on the alaskan crab fisherman part of the resume,although, as you have noticed not a lot of jobs in their, just a lot playing.
Oh, be sure to get some video of the bullet in the teeth thingy :))