Tuesday, August 11, 2009

36:36

Man, even though I hate this style of snatch vo2 training I felt compelled to revisit it today, for a few reasons.
One, I just couldnt face doing 8's again today( my speed meter is going red) and two, Tracy and her team are going into the next phase of their training for the SSST and I should at least try to keep up.
The main problem I have with 36:36 is that my forearms pump up so fast that it is always my grip that gives out, and limits my total rep count, not my cardio. But wanting a slighty slower pace today that looked like a good idea,especially at a paltry 15 reps per 36 seconds.
Did I mention that I hate the gym boss? Well, I hate the gym boss. The damn thing is merciless and goes off every 36 seconds whether I am ready to do my next set whereas with the second hand I can fudge it a bit and not feel so guilty. SO the gym boss it was.
Plus, Tracy was doing her 8th or 9th workout of the day keeping me company( doing the same thing,thank God with only the 12 kg) and she always uses the gym boss. Did I mention I hate that thing? Good.
But it went better than expected, and better than the last time I came back to it after a long stint at 15:15.
The olympic shoe definitely has changed my groove for the better and it was very apparent here as well. Much better balance and load distribution between my quads, hips, hammies and low back and MUCH easier to maintain the proper lumbar curve.I feel like I can jump anytime I need to and this helps immensely. Hey, it makes sense, I grew up running and jumping off my toes in gymnastics and the sprinting we did. I guess it's still in there.
Plus I do almost everything back asswards so why should this be different?
Here's the workout:

Snatch Vo2 36:36
20 sets of 15 reps
300 reps
10,800 lbs + a massive forearm pump

really took my time at the top of each rep making sure to get a solid overhead position as well as a paused lockout.I took the entire 15 second overhead even though I finished each set 2-3 seconds early. I havent been doing snatch holds ( or rack walks either) lately and although that will change soon this was a good opportunity to get back some more overhead stabilization and flexibility all in the same workout. It was nice to go at a slow pace for a change in this workout, 15 :15 and 8 rep sets get so frantic.

Two hand clubbell pullover and press
25 lb club 4 sets of 8 reps each side.

I've been too lazy to schlep the 15 lb bells home from Girya so I've been doing mainly two handed work with the big boy. This is a great move for the entire upper body, lats, triceps delts and pecs.

datsit.

19 comments:

Boris T. said...

The gym boss is a merciless thing. Mine is set for GS work and beeps every time I got to move and do a rep, and it never fails...

What do you think is the cause of the forearm pumps you're feeling? I personally don't usually get them too often during snatch work.

Mark Reifkind said...

the gym boss is merciless.that's it's appeal eh? lol.

the forearm pump is from the hardstyle snatches. just a straight, over the top technique with no grip saving techniques.that's part of what 36:36 builds, lactic acid tolerance in the forearm flexors. I just have to be real careful, when my forearms get too tight, my shoulders end up tweaking soon after.

Boris T. said...

I've done hard style for years and never really experience the forearm pump. I've had fatigue but no real pump that I can remember.

Rif, you're a bad influence. Now you got me thinking about 36:36, once the WKC Worlds are over I am gunna have to try these again.

Diana said...

There's no one who HATES the Gymboss more than I....I can run technical, life saving ventilators at work, but try to figure out a Gymboss? Well, let's just say it threw me over the edge-back to the kitchen clock with a second hand for me!
36:36? Hmmmm, that sounds interesting!

Rob O'Brien said...

Rif,

Do you like ths clubbell? I ordered a 15lb one today and am excited to work it into by training. Your feedback is appreciated. Keep uo the good work!

Best,
Rob

Mark Reifkind said...

boris,

lol, I would have to say I'm a GOOD influence. for me whenever I do ballistic work as explosively as possible the forearms pump like mad. too many years of gymnastics and wrist curls.hope all goes well for you at the worlds.

Mark Reifkind said...

diana,

c'mon, even I can program the gym boss! and yes the 36:36 is very interesting, in a thumbscrews type of way.

Mark Reifkind said...

rob

I love the clubbells and have been using them regularly for the last two years or so.I find they are the perfect counterbalance to the kbs, which tend to make my elbow flexors very tight. the clubs really allow me to get resistance in the fully locked out position as well as work the rotator cuff musculature in a rotational type of way with clubbell swings.
also very very good for upper body musculature in a ballistic way.my tri's pecs and lats all benefit well and I dont get the tension problems I get when I try to go back and do bodybuilding or even kb tension moves.
start slow though, that 15 lber is WAY heavier than it seems at first.

Mark Reifkind said...

oh yeah and Boris, I only get the forearms pump problem when I try to go for reps and/or short rest periods.

Rob O'Brien said...

Thanks Mark. I appreciate your feedback and will let you know my thoughts!

Mark Reifkind said...

cool rob, my favorite moves are the arm cast, the sheild casts( both one and two hands) the barbarian press( what I did the other day, standing pullover and press), and mills.
I was doing swipes but I still can't get away with bilateral movements.

Mark Reifkind said...

oh, and btw, if it weren't for Tracy I would NOT be doing 36:36.She shames me into it :))

Rob O'Brien said...

It is in the mail. I hope to use it Sunday! I HATE the 36:36...which means I should be doing more of it!

Rob O'Brien said...

Mark,

Do you have any video on the clubbell exercises you mention as your favorites? Especially the "Barbarian Press". I got my book but that one and mills are not mentioned. Thanks, Rob

Mark Reifkind said...

rob

I got scott sonnons Big Book of Clubbells and got the barbarian press from that.mills and swipes are the two competitive moves for international clubbell sport. do a you tube search for scott sonnon and coach adam steer( i think that's right). how did you find your "light" 15 lb cb?

Rob O'Brien said...

I got my book and video but not the book you mentioned. I will get it. I have not watched the video yet...and the clubbell get here Tuesday! I am pumped and expect the 15lb to be heavy. I rember my first kb workout....kicked me in the ass! I wil let you know how it goes!

Thanks~

Rob O'Brien said...

Got the Clubbell!

I got my 15lb clubbell and you were right...it is a lot heavier than I could imagine. Feels like the 24kg bell the first time I picked it up and tried to snatch it. I played around with it for a while and tried:

Arm Cast
Shoulder Cast
The Barbarian
Gama Cast
Pendulum
Swings

I also spent some time trying to so some Mills. This was by far the hardest exercise I tried and felt very uncoordinated. This is going to take some time with the bell to get my coordination down. My forearms, wrists and hands felt the torque even after 10 -15 minutes of work. I will keep it up and hopefully I make some progress!

Mark Reifkind said...

yeah, when I first got the 10's I was sure they marked things wrong and they were 15's! the long lever makes them feel SO much heavier. be very careful with mills on the shoulder AND the elbow. That's why I'm glad I had the 10's to really work form at first.
I strained my elbows at first from the severe flexion and torque they can go through while learning things "wrong",lol.
have fun!

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