Monday, April 05, 2010

Max effort press

Although I was pretty beat from Saturday's high volume hi pull/snatch workout the schedule was on for a heavy press day today with Tracy. In keeping with my experiment in using a WSB protocol for training the strict KB military press I decided to do bottoms up presses( I just realized that I should have done a volume based workout since I did max strict presses last week- oh well, I got plenty of volume Saturday!).

I knew right away I still wasn't fully recovered from Saturdays beating,especially the heavy weight pushups, but that's fine. The idea is to go to today's limit, given whatever circumstances,environmental, or physiological exist that day.

My all time PR in the bottoms up press is the 28 kg, with my left arm only.I did this last August at the San Diego cert,missing the 32 kg a bunch of times.
Today was better, even after NOT bottom's up pressing for almost 3/4's of a year. What the Hell effect indeed.


Bottoms up press
12 kg x3/3
16 kg x3/3
20 kg x 2/2
24 kg x1/1
28 kg x1/1 ( first time ever on right arm PR)

These were hard and they felt heavy. I missed the press with the 28 kg on my right arm twice before I made it although the left arm went up fast and easy. way easier than when I did it in August. I was tired, hungry and not really focused. Just enough though, to pull my heavy out of my butt and get the right arm where it was supposed to be.

I could really feel how much weaker my right lat, and therefore my press, was. I have a lot of work to do to really solidify the position if I want to to the 32 kg on both arms

Bottoms up clean
28 kg x3/3
32 kg x3/3 x 3 sets

these were tough as well on my right side. Tracy showed my just how good her coach's eye has gotten as she totally nailed the correction that allowed me to nail the clean on my right side for 3x3! I wasn't using enough leg/hip at the start and she caught it. I really didn't think that was the problem but I was wrong. I still need way more work on this side.

Tactical pullups
5 x 2 with 2 second hold at top

I've been cruising up to the top of the pullup no problem lately but also wondering if I could hold the finished position with my chin over the bar and the bar to my throat. Today answered that question and my holds at the top were solid. and HARD,lol! these need work too, but I'm so happy to be even able to train the pullups it doesnt matter.

KB Arm Bar
16 kg x3/3
20 kg x3/3
24 kg x3/3

I look at these now as a reverse Brettzel and I have a much greater appreciation for them. the 24 kg was solid .

datsit. I be tired.

6 comments:

Diana said...

That's fantastic Mark. You both are so lucky to have each other to "eye" up your technique and form.
I got my RKC packet in the mail yesterday.......lots to think about, but nothing to worry about!!!
Can't wait!
Congrats on the PR with the press!

Mark Reifkind said...

Thanks Diana,

it is great when you have a training partner with a great eye, makes a world of difference.

glad you are excited about getting your RKC packet, just the beginning eh? you'll be fine.

Tracy Reifkind said...

I learn from the best.....

Mark Reifkind said...

:))

Boris T. said...

How do you find the WSB work with KB's so far?

Mark Reifkind said...

boris

good so far although I should have done a volume workout this week instead of another max press but I'll get it together.

doing max effort days is as tough as I remember though and requires mucho concentration and focus.