Saturday, June 18, 2011

Two Hand Ballistic swings and more snatch endurance work.

It was going to be interesting to see how this workout fared, as I did 45 sets of 7 in max vo2 late on Thursday and that has been killing my forearm extensors by Saturday. I had two hand swings on the schedule so even if they were blown out it wouldn't affect the workout too much I figured.

And so it was. Not only did they not hurt much, the progressions to two hands was perfect. All the extra snatching I'm doing must be helping me get back into snatch training shape. I was dreaming of doing sets of 10 with the Bulldog( 40 kg) but since I haven't done the workload with the 36 kg I knew I had to check that off the list first. Can't skip ahead and expect things not to go wrong. Got to maintain Sisu,lol.

One thing at a time.

The power swings, in all their manifestations are really helping all my other ballistics as they tighten up , strengthen and correct my form,forcing me, almost, into the optimal position to produce optimal strength and power.
Just like the box squat does for the power squat.

I had also decided to take Tom Corrigan's advice and test my snatch again with the 16 kg instead of jumping up to the 20 before I OWN it. He also suggested going up in reps as well, into the 120-140 range. It was going to be interesting also since I did 350 explosive snatches on Thursday how it would affect my lower intensity endurance.

Man , I just LOVE LOVE LOVE being able to train like this again, actually able to try different ideas and strategies and test them out without hurting myself. It's a freakin' Miracle and I will never forget that. Or not be grateful for getting so much function, strength and movement back.

6:46-8 am Full stretchout emphasis on splits, three sides and opening up adductors for the two hand swings that were coming. Also lots of overhead time for snatch work. I can really feel the positive momentum I've gotten from NOT missing these stretch workouts, as well as really taking them seriously and making sure I don't stop til every thing feels "supple" as KStar would say.


I don't forget as well that I could not even DO two handed swings for the last ten years without my back locking up! Getting through my cert was extra fun, let me tell you. Each year for the last ten I have tried to train these again, sure that I was finally rehabbed enough to do thi s most basic and powerful version of the kb swing. And each year I was wrong. Until this year. Happy doesn't even begin to describe it.

The two hand swing is the Power Squat of the kb swings and is the easiest and the hardest of all swings. The easiest because you have two hands on the bell and are the most stable. Hardest because there is no switching off of the pressure as you get in one hand swings and transfer.

No where to run, no where to hide. Which makes what my wife does even that much more impressive. Heavy high rep two hand swings are evil .
But in a good way:))

Two hand swings
16 kg x10
20 kg x10
24 kg x10
28 kg x10
32 kg x10

36 kg x10x10
100 reps with work weight
7920 lbs

fast paced and groove felt great.

Snatch test

Ended up with 120 reps in 6 minutes, 20 seconds.Not bad at all since last week was the first time I did more than a few minutes continuous snatches with any weight ever. It wasn't fun, exactly but more about relaxing and breath control than anything; which I knew would be the case.

I've done enough running, cycling and swimming for long and short distances to know how aerobic exercise has to be done and high repetition snatching is definitely endurance work.

Today the goal was to go 6 minutes regardless of the reps, just to get more feel for pace and rhythm.
I definitely could feel the affect the max vo2 work had on my shoulders, upper back and outer forearms but the weight was light enough I could deal with it. I played with varying the pace as I got tired to give those specific muscles a break, as well as some corkscrew descents and anatomical breathing. It all helped.
Not doing this AFTER my main workout will really give me a bump when I actually test it for real. But for now it's perfect.

I do believe I will start doing this work on Tuesdays after my press workout and get the Queen of snatch pacing to help me.Tracy is as strong a kb snatcher as she is kb swinger.NO joke.

She did 5 sets of 100 snatches with just a few seconds rest between sets on thursday AFTER she did 1400 swings with her 6 am class! Just another day at the office, so I know she can teach me tons about pacing this exercise and long ass sets :))

I just realized that the addition of this snatch work will really complete an all around approach to my snatch training

Strength = basic ballistic snatch
Speed= Max Vo2 training
Power= Hike, snatch Park training for RFD/speed strength
Endurance : RKC snatch test, SSST, and GS style training

Nice. I love it when things feel complete.


Tactical pullups
3 sets of 5 touching chin
2 sets of 4 touching chin

these are gaining ground fast and I didn't even have to do any scapular pullup progressions, just right up to chin. most excellent. Full throat will be soon and then we start adding weight.

ring extensions
6 sets of 6-7 reps. Much better good finisher for the triceps and midsection

Datsit. Sisu

2 comments:

jockeRKC said...

You ARE SISU Mr Rif =)
Nice to see that you fell good in the body again.
We old lifters thanks the bells for there rehab ;)

Mark Reifkind said...

no doubt man, no doubt. the bells are magic.