Saturday, October 25, 2008

24 kg snatches

Decided to not go for such high reps today and settled on ten rep sets each arm with the 24 kg.With all the stuff I am doing now training even higher reps on saturdays seems like a mistake. so I will back off here a bit ( not that I have been in any real hurry to test the ten minutes) and focus on using the snatch volume and acceleration to up the body mass a bit. I love training mvo2 so that stays and swings are a necessity and with all the yoga I do now( which works the heart lungs systems HARD,suprisingly) I think this is the right move.


Snatch
16 kg x5/5/5/5x2
20 kgx5/5

24 kgx10/10 x10 sets
200 reps
10,600 lbs


a great standby workout. I can remember very clearly, not too long ago at all, when I was cycling UP to 200 reps in one workout.I would start at 140 or so and build up to 200. Amazing to me now that it's a down day workout. crazy.

bottoms up cleans
24 kg x5/5
28 kg x5/5
32 kg x5/5

these were very solid and I got a good hold on the last two reps of each arm with the 32 kg. great to have these in the routine again. Being able to still do some tension moves is nice.

handstands

5 sets of 15 -20 seconds

these were even easier than last week and I did them after cleans.I've got to start putting these in on wednesdays as well. against the wall at first or have tracy spot.I can feel them coming back quickly but I've still been avoiding palms down overhead stretching. guess I can't do everything but I need to add this in for my handstands to improve..

datsit. double yoga tomorrow. yea, baby.

13 comments:

Iron Tamer said...

Rif, the progress you have made in the past year and a half is inspiring. Thank you for posting it.

Mark Reifkind said...

David

thanks so much for all the support and encourgagement all these years. It is much appreciated and will not be forgotten.

Rob O'Brien said...

Mark, I am glad you are doing so well. You are an inspiration. I am going to try and begin training mvo2. Do you have any suggestions where I should begin and how to get more info on training protocals?

Best,
Rob

Franz Snideman said...

Rif,
Do you find that your shoulders are smoked for the handstands after all those snatches?

Mark Reifkind said...

franz

no, I have no problems at all but i've done probably 20 or 30 million handstands in the last 37 years and its very natural for me upside down :))

Mark Reifkind said...

rob check out kenneths advance strength concepts dvd on dragondoor. its a video of his presentation( the same one I saw) of max vo2 at level 2 cert.

Rob O'Brien said...

Thanks Mark! I got some info on it and started the 15/15 yesterday but I will by the video.

Best,
Rob

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