Monday, October 06, 2008

There's the groove.

Ok, not a bad Monday swing day.Especially after the beating we got yesterday.As well as another 7 clients in a row and back on modified warrior. whew, the reads like a lot of stress but I felt good with little warmup required. doing z all morning with my clients always helps.

Thank goodness it's only the 24 kg and not the 32kg. Decided to try to do the same combo as saturdays ssst training only with swings instead. it was easier than I expected which is a good sign.

One arm swings/h2h transfer combination
16 kg x 10/10 x2

24 kg x10/10/10 x 14 sets
420 swings
22,260 lbs

everything felt solid and wind was good.

snatch holds
16 kg x 1.5 min per arm 3 min sets x 3

ouch ouch ouch, these suck. They are a necessity though and this is the first time I've done 1.5 min per arm in who knows when. work up to consistent 2 minute sets then go up to the 20 kg.These are really helping my bikram overhead work as well.

Two hand cast 15 lb cb x 40 reps
One arm cast 15 lb cb x10/10
Two hand cast 25 lb cb x 20 reps
One arm cast 15 lb cb x10/10
Two hand cast 25 lb cb x 20 reps

this is working very well for really warming up my elbows. about 30 seconds between sets

more yoga tomorrow. datsit today.

7 comments:

Franklin B Herman, RKC said...

Man, your daily volume numbers keep blowing me away. And forget about catching you in the 50k snatch race .. that's not gonna happen.

Also, I wanted to publicly thank you here for introducing me to the WSB system for deadlift training via my phone consultation .. I reached my goal of pulling 300 tonight, a 50 pound increase over four months .. not too shabby for a small investment!

Mark Reifkind said...

franklin,

I can't wait to get back to the volume levels I want! I am so excited as well that I am ahead of David Whitley(although probably not for long when he reads this) in number of snatches albeit not points.
the snatch race FOR ME is a race about NUMBERS of snatches, not points so I am excited.
I WILL hit 50k snatches, no doubt, without specifically training for the race, as I wanted to from the start, just from my regular training.
also congrats on you 300 pound dl thats a great milestone and glad I played a part. 315 is next! three wheels is another big one. no worries.

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