Saturday, September 27, 2008

The first step in the process

of getting back my strength.
Got through a tough Bikrams session on Thursday when my concentration just wasnt up to par. That's a tougher ninety minutes than on the days when my body doesn't want to participate.But I always leave feeling better than when I come in and it doesn't hurt at all that I get to spend that ninety minutes sweating and working with my love, Tracy. We figured out that she has done more than 500 plus 90 min Bikram classes in the last 3 years. Dats a lot of yoga.You can tell by her practice as well.

On to today.Today is the first day of some serious training that has been waiting for the right time to proceed.Both intensity and volume.Need to get strong again and this is the first workout in this new journy.It's amazing, as I've written,just how little backing off it takes for my hips and legs and lungs to loose strength and condition.I was scared of trying a ten or even five minute snatch test as I knew I just wasn't able to push the training volume intensity ( and yes, most importantly, concentration) to where it would have produced the results I wanted. And yes, I am still very aware of my potential to hurt myself when I start looking up at the peaks, or over the edges of cliffs and feeling I can fly.So it will be a slow process, as it always is for me but now that I have a free calender for many months I can refocus on a different challenge.

SSST Snatch training
16 kg x 5/5/5/5x2

24 kg x5/5/5/5
10 sets
200 reps
10,600 lbs

yes! this worked out great and no hand issues at all! The speed of each rep was very fast( after my slow ass warmup, as usual,lol) and the power got better each set till the end. Felt very strong both physically and mentally. I ate up a bit yesterday and that helped as well. Needed a bit more fuel in the tank than have had lately.

Bottoms up cleans
20 kg x 5/5
24kg x5/5
28 kg x5/5
32 kgx3/3

These went great and I think I can safely add them back in the mix.I stopped doing them as they were overloading my elbow flexors which was exacerbating my shoulder issues but I have got that fixed. All those external rotation postures in yoga have really sealed that deal as well.The 32 for 3's was easy and I could have done 5's> Got to make haste slowly though. Got to be smarter than before.

Bikrams tomorrow and I think I will postone the double class til next week.Not sure I am quite ready yet and we have a long time to do it.



Jon said...

Rif, thanks again for the excellent instruction this past weekend. You and Mrs Rif are an inspiration. Something clicked on my snatch practice today after watching your blogs. I've been practicing very gently. The body is willing but the hands are not quite up to the task. Greasing the groove for now. Should have you a vid soon. Jon Alford

Franklin B Herman, RKC said...

200 24kg snatches and then some 32kg BUCs .. NICE!!

Mark Reifkind said...


it was great to have you on my team. you worked 110% the entire time and ALWAYS had a great,postive attitude.Tracy says hi too!

Mark Reifkind said...

thanks franklin,
not a bad starting place.

Mark Reifkind said...


ps, glad the snatches are coming along.

Aaron Friday said...

Never having done yoga, I'm nonetheless convinced that placing myself in the back row is of paramount importance for obvious reasons.

When are you going to do a 5-minute snatch test? They get easier the more you do them.

Mark Reifkind said...

I've only done the 5 min test, 100 with the 20 kg and 80 with the 24 in what seems like eons will get done once I start training for real again.

Aaron Friday said...

That's cool.

What do you think about being in the back row in yoga classes?

Mark Reifkind said...


dont like it cause I can't see the mirror and I still need the mirror for adjustments. other wise I wouldnt care at all.

Anonymous said...

看房子,買房子,建商自售,自售,台北新成屋,台北豪宅,新成屋,豪宅,美髮儀器,美髮,儀器,髮型,EMBA,MBA,學位,EMBA,專業認證,認證課程,博士學位,DBA,PHD,在職進修,碩士學位,推廣教育,DBA,進修課程,碩士學位,網路廣告,關鍵字廣告,關鍵字,課程介紹,學分班,文憑,牛樟芝,段木,牛樟菇,日式料理, 台北居酒屋,日本料理,結婚,婚宴場地,推車飲茶,港式點心,尾牙春酒,台北住宿,國內訂房,台北HOTEL,台北婚宴,飯店優惠,台北結婚,場地,住宿,訂房,HOTEL,飯店,造型系列,學位,牛樟芝,腦磷脂,磷脂絲胺酸,SEO,婚宴,捷運,學區,美髮,儀器,髮型,牛樟芝,腦磷脂,磷脂絲胺酸,看房子,買房子,建商自售,自售,房子,捷運,學區,台北新成屋,台北豪宅,新成屋,豪宅,學位,碩士學位,進修,在職進修, 課程,教育,學位,證照,mba,文憑,學分班,網路廣告,關鍵字廣告,關鍵字,SEO,关键词,网络广告,关键词广告,SEO,关键词,网络广告,关键词广告,SEO,台北住宿,國內訂房,台北HOTEL,台北婚宴,飯店優惠,住宿,訂房,HOTEL,飯店,婚宴,台北住宿,國內訂房,台北HOTEL,台北婚宴,飯店優惠,住宿,訂房,HOTEL,飯店,婚宴,台北住宿,國內訂房,台北HOTEL,台北婚宴,飯店優惠,住宿,訂房,HOTEL,飯店,婚宴,結婚,婚宴場地,推車飲茶,港式點心,尾牙春酒,台北結婚,場地,結婚,場地,推車飲茶,港式點心,尾牙春酒,台北結婚,婚宴場地,結婚,婚宴場地,推車飲茶,港式點心,尾牙春酒,台北結婚,場地,居酒屋,燒烤,美髮,儀器,髮型,美髮,儀器,髮型,美髮,儀器,髮型,美髮,儀器,髮型,小套房,小套房,進修,在職進修,留學,證照,MBA,EMBA,留學,MBA,EMBA,留學,進修,在職進修,牛樟芝,段木,牛樟菇,關鍵字排名,網路行銷,关键词排名,网络营销,網路行銷,關鍵字排名,关键词排名,网络营销,PMP,在職專班,研究所在職專班,碩士在職專班,PMP,證照,在職專班,研究所在職專班,碩士在職專班,SEO,廣告,關鍵字,關鍵字排名,網路行銷,網頁設計,網站設計,網站排名,搜尋引擎,網路廣告,SEO,廣告,關鍵字,關鍵字排名,網路行銷,網頁設計,網站設計,網站排名,搜尋引擎,網路廣告,SEO,廣告,關鍵字,關鍵字排名,網路行銷,網頁設計,網站設計,網站排名,搜尋引擎,網路廣告,SEO,廣告,關鍵字,關鍵字排名,網路行銷,網頁設計,網站設計,網站排名,搜尋引擎,網路廣告,EMBA,MBA,PMP


Anonymous 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

Anonymous said...

China Wholesale has been described as the world’s factory. This phenomenom is typified by the rise ofbuy products wholesalebusiness. Incredible range of products available with China Wholesalers “Low Price and High Quality” not only reaches directly to their target clients worldwide but also ensures that wholesale from china from China means margins you cannot find elsewhere and China Wholesale will skyroket your profits.

Anonymous said...

Women’s nike tn Shox Rivalry est le modèle féminin le plus tendance de baskets pour le sport. tn chaussuresConcernant la semelle : le caoutchouc extérieur, l’EVA intermédiaire et le textile intérieur s’associent pour attribuer à la nike chaussurestenue féminine une allure distinguée et une démarche sans reproche.

Anonymous said...