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



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...


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.


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...


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

Mark Reifkind said...


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.


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.

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...


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...

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...

艾葳酒店經紀公司提供專業的酒店經紀, 飯局小姐,領檯人員,領台,傳播妹,或者想要到台北酒店林森北路酒店,私人招待所,或者八大行業酒店PT,酒店公關,酒店兼職,想去酒店上班, 日式酒店,制服酒店,ktv酒店,禮服店,整天穿得水水漂漂的禮服酒店,鋼琴酒吧酒店領檯,酒店小姐,公關小姐??,還是想去制服店上班小姐,水水們如果想要擁有打工工作、晚上兼差工作兼差打工假日兼職兼職工作學生兼差兼差打工兼差日領工作晚上兼差工作酒店工作酒店上班酒店打工兼職兼差兼差工作酒店上班等,想了解酒店相關工作特種行業內容,想找打工假日兼職兼差打工、或晚班兼職想擁有快速賺錢又有保障的工作嗎???又可以現領請找專業又有保障的艾葳酒店經紀公司!

一般的酒店經紀只會在水水們第一次上班和領薪水時出現而已,對水水們的上班安全一點保障都沒有!艾葳酒店經紀公司的水水們上班時全程媽咪作陪,不需擔心!只提供最優質的酒店打工,酒店上班,酒店打工環境、上班條件給水水們。心動嗎!? 趕快來填寫你的酒店上班履歷表


eda said...