Wednesday, November 18, 2009

3 days of Bikrams and some decent snatch numbers

It's been a long time since I made it to three yoga classes in a week much less three days in a row, but that's what happen starting Monday. And it went great. I've seen to crossed a line in my practice that I can now train it without creating too much tweaking in my knee or back. I try to look at it as active recovery and not loading as the resistance actually doesnt change; although one could say it does as you create more tension in each posture or push the depth or both.the workload certainly varies.
Sunday at 8 was detox and I sweated well and was suprisingly 'there' mentally with good concentration and breath. Monday at 12 noon was VERY strong with a great teacher who really paced us well and gave solid cues. Teachers can eitther pull you along or stop you in there tracks with their cueing, rythym ( or lack thereof) and knowledge of the dialogue and the real anatomy that they are talking about.Monday at 12 was TOUGH and it was all I could do to get through the 90 minutes and not tear my ears off listening to the teacher really throw us off any possibility of getting a groove , taking each pose WAY too long, and, on top of it, not giving us near enough time in savasana( the dead body pose) which is so important for blood recirculation.
Bugs the crap outa me. BUT I made it through three straight days with each day feeling more like my body was finally getting the essence of each of the postures, relative to how I should do them.
Of course I got to train each time with my beautiful Yogini wife Tracy kicking butt right next to me :)) It gets old hearing the teacher compliment almost each one of her poses every time.LOL, just kidding,I'm so proud :))

And today was snatch day, some volume with the 24 kg and I was determined to get at least 150 reps as the last few weeks totals have been so paltry. I am advancing well on my 50,000 snatch reps( I believe I have 43,00 plus) and I need every rep I can. Plus if I ever plan on doing a ten minute test again I've got to get the total volume up to at least 200 reps per session. I beleive I need 250-300 to do 200 reps in ten minutes and thats a ways off .
But today things felt solid and it was great to train in the almost re modeled Girya. It has a WAY more serious look and feel and the giant KB art isnt even up yet!Black blue grey and steel are the colors and its shaping up fast.

Snatch
16 kgx5/5x2
20 kgx5/5

24 kg x5/5x14 sets
x5/5/5/5x1 set
150 reps
8100 lbs

a very nice workload and the sets were easy with 30 sec or so between sets.Tracy was doing very solid press workout for 5/5 with the 14 kg and we went 'I go you go' so my pace was decently fast. Hate that. I miss the heavy singles with 10 minutes between sets of my powerlifting days, lol.

handstands superset with 2 clubbell swipes
handstands were worked against the wall for the start then free held emphasizing getting my hollow position back in my thorax. All those years of arching hard in power squats and benches have locked my ribs with a huge arch. it will take time to re open up my hollow position for handstands and hs pushups.

Clubbell swipes
2 sets of 20 with 10 lbs then 3 sets of 15 with the 15's.
I liked this combination and can't wait til my 20's get here! only have an hour for the workout so with my need for warmup I could use another 20 minutes or so. soon.

datsit.

3 comments:

Diana said...

I did the "you go, I go" workout with my son Jared-he's cranking out the swings. Chip off the ole block!
Snatching the 16kg these days for me is going awesome-I'm just "sick" over how light it's feeling these days!
Nice job on the yoga-kudos to be able to get through those classes, that should be on my list of things to do....one of these days!

Rob O'Brien said...

Rif,

Have fun with the 20lb clubs. I love my 25s and have been using the 45lber a few times a week (I have been having crazy thoughts about getting the 80lb club recently but have resisted so far - I am an accident waiting to happen). I want to crack 40,000 snatches this weekend as head down the stretch to 50k. Keep up the good work my friend!

Rob

Mark Reifkind said...

thanks rob,

gonna take the 20's out for a test ride tomorrow after max vo2 with tracy.forget the 80 man, that's crazy.