Wednesday, October 22, 2008

36:36 x 36 PR/ goal achieved.

After the 80 set sof 8 in the 15:15 max vo2 I decided I needed a slight rest from that specific protocol and chose the 36:36 method of self inflicted torture today.My previous best was 31 sets continuous and the end goal is 35 sets( unless Kenneth has changed it again, I forget,lol). I haven't done this is awhile it seems and had no idea of it would fare. I thought about doing 17 reps per 36 sec, up from my normal 16 but decided since I haven't done a proper one since doing a pr 31 sets in september, but that was with a corkscrew grip which makes things much easier and saves the grip.
This time it was hardstyle with both hands the grip was fine.Trained with Tracy which always makes things easier even though she was doing TWELVE MINUTE sets switching movements every 36 seconds! 12 minutes is one long sets and she did 3 or 4 of them.Crazy.
I had a strong mind today and just kept focused on doing the set at hand and not get ahead of myself mentally.
I had a miserable Bikrams class yesterday on like 3.5 hours sleep and way too much food during the day. I broke my no water rule almost immediately as I was bonking after the standing series and the instructor not only had it hot as hell but didnt have any circulating air: no fan, no exhaust!
This means higher Co2 levels. No wonder I couldnt breath. Tough class for me but Tracy cruised though her second class that day. Her training has taken off again and things are changing for the better: fast.Either way tomorrows class with be better for me an Ihave to remember to hydrate more during the day.
But today was strong and I blasted through 30 sets no problem.I thought I would actually end on an even number of sets and i liked the symmetry of 36:36 for 36.

Snatch Vo2 36:36
16 kg
36 sets at 16 reps per cycle PR real goal achieved
576 reps
20,736 lbs

I think I might even do this for a few weeks in a row and give the 15:15 a rest although I can't promise anything,lol.This was all grip fatigue which made me slow down towards the end of the set to not lose it but I still made each set with time to spare. 17 reps will be doable and will take my cardio, which this did not.That is so cool to write :))
I will take my very smart wife's training advice and alternate sets of 17 reps with sets of 16 reps next time. This should be better than just doing 17 rep sets til I die,lol.

Rack walks
16 kg x 1400 feet
switch every 200


shield casts
15 lb cb x 10/10 x 5 sets

datsit!

18 comments:

Aaron Friday said...

Although ending on an even number is unusual for you, I am highly supportive of the symmetry of 36-36-36.

I honestly can't understand why Kenneth recommended 35 sets when 36 is so much more perfect.

Rob O'Brien said...

Mark,

I am glad to see you are doing well!

Now that my herniated disk is under control I am planning to attend the RKC in April of 2009. I only hear great things about it and and am excited about the opportunity.

Best,
Rob

Jordan Vezina said...

Great work Rif. 17 reps is fast indeed. :)

Gabi said...

That's crazy strong stuff, Mark, congrats!
Also, a belated one on your 80 sets PR! (Fell off the blog wagon for a while... Time management is something I should get a handle on ASAP, lol.)
Not getting ahead of yourself mentally - oh, that's an art.

Mark Reifkind said...

rob,

glad you are back on track too. the rkc is going to be great for you!

Mark Reifkind said...

jordan

I know I said 17 reps was the plan at girya but I came to my senses and hit a 16 rep pr first . alternatiing sets of 17 and 16 next week.

Mark Reifkind said...

thanks gabi,

if I can just keep my lifestyle stable and consistent the pr's just happen.for me it's all about progressions which is all about consistency.
take care

Rob O'Brien said...

Thank Mark, I agree. My wife has decided to join me. She has been training a few clients and thinks RKC will help her as well.

I did 80 sntaches this morning with the 24kg bell in 5 minutes while resting for minute 3. So I am already there for my 165lb weight.

Look forward to seeing you in April.

Rob

Mark Reifkind said...

sorry rob, won't be teaching in april, just feb and oct

Iron Tamer said...

You are PR machine!

Mark Reifkind said...

thanks David, its been good getting back.

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