Saturday, October 04, 2008

20 kg SSST Practice

OK, things are getting back on track now although the 50 sets of 8 in the vo2 max kicked my ass much more than I thought they would. It was a nice reminder that although my lower back issues seem a long ways away now, that they can rear their ugly head in a heartbeat if you don't pay attention.
Glory is temporary, pain is forever. Or at least back injuries are.
I have not been doing enough back bends over the ball and my diaphragm and lower abs got locked down a bit. Yoga doesnt help this either as there are tons of situps and movements where the tva is activated hard. I also haven't done enough rifga updogs and back over the ball stretches and the lumbar spine said hello a couple hours after the workout. At least it was a tap on the shoulder not a baseball bat to the spine. I am greatful and got it resolved very quickly. Lesson learned.
But today went well although I had delusions of 40 rep sets I am just not there yet, even with the 20 kg.At least not at the intensity level ( low to medium) that I want in this phase of training.Rebuilding volumen and gpp , not intensity.

16kg x5/5/5/5 x3

20 kgx 10/10/5/5 x6 sets
x10/10/10/10 x 1 set
220 reps
9680 lbs

very, very solid workout and the pace was good as it was just Nick and I although Nick did try to pretend Jonathan was in the rotation . Nick is still acclimating from this being squat day to high rep snatche day, which he has hardly done at all. Nick is tough.He was a collegiate wrestler, 'nuff said.
It's good for him :))

Bottoms up cleans
20 kg x5/5
24 kg x5/5
32 kg x5/5

these were ok but I should have taken the 28 kb intermediate step as the 32 kg was a bit shaky.Glad to have these back in my routine. I'm pretty strong on them and like them. good to somethings I'm good at back in the mix.

datsit. a double yoga class tomorrow is under discussion. It seems though,that with the amount I sweat planning two classes in a row might require more logistics and clothing changes than an assault on everest.we'll see.


Jon said...

Keep Crankin! Pain is just the weakness leaving your body. I'm trying to upload a snatch vid for you now. Jon

Mark Reifkind said...

thanks jon, looking forward to seeing you get your numbers.

Jon said...

Check you email and let me know if you got it. Thanks! Jon

Mark Reifkind said...

got it jon

will preview it asap.


MKSchinabeck RKC said...

I watched the clip on YouTube. He looked strong. You trained us well Rif!!! Is he IN????

Mark Reifkind said...

Jon is now RKC!!! congrats Jon!

MKSchinabeck RKC said...

Yahoooo! Way to go Jon.

rifito said...

rif is a place in morroco.
more info

rifito said...

Jon said...

Thanks guys. I think at least one hour of training by an RKC should be a prerequisite for the RKC. My wife asked what I would do different when I recert in 2 years. I told her "500 swings and 50 rep/arm snatch sets on Saturdays and Sundays the 6 weeks before the cert in addition to regular workouts."

Mark Reifkind said...


great great advice. people just cant comprehend when the rkc weekend will really be like. Luckily I have Mike Castrogiovanni kick my butt with mutliple sets of 100 rep swings for months before my cert!

Mark Reifkind said...


very cool. is rifito little rif?

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