Wednesday, October 21, 2009

Snatch Vo2, the worm turns.

Fun at the Danish RKC 2008.
Tracy and I are going to Ventura for Pavel's hardstyle bodyweight and kb training on the beach
this weekend. Lots of handstands and pullups and crazy training! Can't wait.It will be THIS much fun.

The good stuff continues. Getting in shape feels SO much better than feeling weak and tired.After last weeks 45 sets of 7 and 5 sets of 8 I knew I had to do 10 sets this workout and I knew yesterday that not only would I do it, but that it would be strong. And it was. This is nice.I can see being able to work up to 50 sets of 8 again fairly soon and be able to bump the total number of sets up to 60 and beyond as well soon as well.
I worked a lot on snatch technique today; trying to make the stroke as short as possible but still being as explosive and fast as I could. I really focused on keeping the arm locked to the body on the ascent, and pulling back hard and fast with the upper back to initiate both back and hip extension.A lot like my old DL technique, actually. Throwing the bell down hard on the descent helps speed things up a bit too.
Heartate stayed low until I hit the 8's and even then it only got to the 170's. This is a sign that I am in adaptation mode and that's what I've been waiting for. It's so much easier to concentrate when you can breathe but that's precisely the point of max vo2 training: operating at the top level while you can't breathe, cause you're at max heartrate. Situation awareness indeed.


Snatch Vo2
16 kg
15:15
39 sets of 7
11 sets of 8
361 reps
12,996 lbs

KB Military press
20 kg x1/1
24kgx1/1
28 kg x1/1
32 kgx1/1


these went really well. I know they are only singles but I put a lot into a single,lol. Really, I do. When you truly are using total body tension techniques there are a lot of 'reps' in a single. everything has to be tight, everything has to stay tight, in sequence.this ain't easy. and tensing all those big muscles gets things tired quick. I need a 36 kg. Still not quite ready for the 40 kg but the 36 would be a perfect challenge right now. Have to place an order, lol.


The real good news is that I have been able to press for the last month weekly without jacking up my shoulder, volume ( or lack thereof) notwithstanding.Just like in a power meet you only have to do it once. being strong at fives is NOT the same as being strong for one. I don't understand why more guys who are truly interested in absolute strength don't understand this.Oh well, I do.

One arm clubbell arm casts
10 lbs x 10/10/10 10
15 lbs x10/10 x 3 sets
these felt great. Need 20 lb'ers as well.lol. Gotta spend some money I see.Very happy with condition and mental focus of late. 'bout time.


datsit.

2 comments:

guy said...

Excellent work, Sir! Do you have any press goals? Having read your blog since 2006, It really impresses me that you are able to press at all, and I don't mean that negatively at all. I mean that you have really rehabed yourself to a great extent. (Words are'nt my forte) Keep up the great work, I am praying for your further success.

Mark Reifkind said...

thanks Guy,

actually I do have some press goals. I have no doubt I will press the 40 kg pretty soon and I would love to press the 97 lber( dont know what that is in kg off the top of my head) and in the back of my mind, and if my shoulder holds together I would like to press the Beast.
I just have to NOT train the press too much and I will be fine.
first things first though, the Bulldog.
the fact I can press again is testament to my NOT pressing for the last two years while I worked on rehab and stability with stretching and snatch work.
I do plan on restoring as much of my lost phsyical function as possible.
thans for the prayers and the kind thoughts