Wednesday, June 11, 2008

Snatch Vo2 36:36 Pr

I knew this was gonna be a toughie after all those 32 kg one arm swings left my forearms with one serious pump for the last two days,lol. I cinched up on the grip Monday, which made the swings easier but it really worked the crap outa my forearms, which is never good for 36 sec of power snatching. But whatcha gonna do?
Good thing Mrs Rif decided to help me out by training with me;it's one thing to slack off when you're alone,it's a whole 'nother thing when your woman is kicking ass right next to you with a weight that is way to close to yours.She definitely pulled me along to a pr.I even managed to keep bell speed up the entire time, which did NOT happen last time.

Snatch Vo2 36:36
16 kg
22 sets of 16 reps PR by 2 sets
352 snatches
12,672 lbs
25 min
Ending HR = 180+

Here' s some of the last sets


I used the corkscrew on both arms for all sets but stayed with single HS breathing for all sets as well.When I have to do high(er) reps the corkscrew really saves the grip. HR was in the right zone for this effort; it doesnt have to be as high for this one as it does for 15:15

Rack Walks
16 kg
1400 continuous feet switching every 200.

these went fine. hate em but have to do them

One arm CB casts100 continuous reps with 15 lb CB switching hands every ten reps.

these are just easy and fun and a solid way to end the workout.

Datsit! back on track

9 comments:

BJ Bliffert said...

Nice work Rif, always improving and pushing further.

It is nice to have the second set of eyes holding you accountable, that's one perk of having a spouse that trains also.

BJ
BJ's New Blog

Mark Reifkind said...

thanks bj and good to hear from you. hope the move and relocation is going well. I have been reading about your gs style training and it looks like it's going very well for you. and yes, having tracy watch me train is always good and a serious perk for a spouse.

Franz Snideman said...

You are a CONDITIONING machine...so is Tracy! Awesome that you both support each other!!!

Mark Reifkind said...

thanks franz, I always love training with Tracy.

BJ Bliffert said...

Everything is going well, just getting settled in. Let me know if you get the itch to visit N. TX.

I'll fill you in on the details in to weeks in MN.

I'm gonna shoot you an e-mail later RE: training to get your take on it.

BJ
http://www.impactyourfitness.com/

Franklin B Herman, RKC said...

Hi Rif,

This is off topic but I thought you might want to know how much your blog posts and comments were a big part of getting me through the extreme demands of the RKC Cert this last weekend. What immediately comes to mind are the following post topics but I know there were a lot more:

Training the Will: This was instrumental in inspiring me to take accountability for my diet and nutrition. As a result, I started eating clean and subsequently lost 10 lbs to make 80kg and dropped below 15% BF. As a result, it saved me some snatch reps for my test and took some pressure off this part of the Cert.

Setting Achievable Measurable Time-bound Goals: When I started training even with the sound direction from ETK, it shortly degenerated into random workouts with no direction. After reading your post, I used my blog to post specific short, medium and long term goals. In particular the RKC Cert was one of the long term goals (one year+) that wind up manifesting itself much sooner than I originally thought possible. This was mainly due to very focused and mindful training sessions designed to meet this goal.

VO2 Max: Posts like this one today (BTW excellent work as usual! ) finally got me off my butt to try this much more demanding way of training. Well, it served me VERY well as I completed the Certs VO2 workout with much left in the tank much to the surprise of those several decades younger than me.

So please keep this blog alive and well as I know I'm only one of many who visit here frequently and always leave with much more than when they entered.

Mark Reifkind said...

franklin,

wow man, thanks so much. that means a lot to me :))
glad to know my little ocd world is helping someone. AS long as I'm training I'm blogging as this has always been 99% just my online training log.And if I'm breathing I'll be training( in some way shape or form) so the blog aint going anywhere anytime soon.
thanks again for the kind words and congrats as well on becoming RKC!! Haa Roo!

Mark Reifkind said...

cool bj, looking forward to reading it.

J&D said...

A片下載 成人影片下載 免費A片下載 日本A片 情色A片 免費A片 成人影城 成人電影 線上A片 A片免費看

米蘭情趣用品 情趣用品 情趣 飛機杯 自慰套 充氣娃娃 AV女優.按摩棒 跳蛋 潤滑液 角色扮演 情趣內衣 自慰器 穿戴蝴蝶 變頻跳蛋 無線跳蛋 電動按摩棒 情趣按摩棒