Saturday, July 30, 2011

Long cycle clean and press/power snatch


Getting ready to do some serious traveling and teaching in Hungary starting Wednesday so today was on the schedule for a backoff, lighter intensity workout. Did two weeks of single bell work so doubles were definitely up. Double 24's sounded about right.

It's very nice that 24 kgs, let alone DOUBLE 24 kg PRESSES are now considered 'light'. It's been forever but it's nice to be back :))It's also nice not to train in fear and anxiety every session, never knowing what insignificant little thing will tweak you for days or weeks. Or Forever.

Stretchout 6:45- 8 am

Full deal, starting with back bends and getting into splits, lunges, thaisquats, brettzells, up and down dogs and of course, the everpresent rumble roller( high density of course :))

8 am warmup
one arm swings
16 kg x 5/5/5 transfers x 3

Double clean and press, long cycle
16's x 5x2
20's x5

24's x 5 x 6 sets
x8x 1 set

took awhile to find my groove and my left biceps tendon was not behaving, as it's not been all week. The problem is, of course, in my pronator teres and forearm muscles. I can open them up but all the bodywork and kb loading closes them back up quickly. Need more overhead stretching, which I have been doing, just not enough, it seems.

The last set I was thinking about ten reps but eight was the perfect number. Just hard enough but not so hard I had to go into overdrive at all to get it.

Power snatch

These were easier than expected and, as usual, help reset the left shoulder/bicep tendon. How weird now for my left shoulder to be the wonky one, after so many years of it being my right side.This is always the case, I found in all these years of chasing balance( physically) . As you put some asymmetry on one side INTO balance, it inevitably pushes an other side OUT of balance. LOL.

Square, plumb and neutral is not that easy to come by, once one has lost it. But I can't complain. No pain and all this refound ability is a freakin, frakin' JOY.

Still, after all these years I revel in training. All this talk about movement and mobility now is funny. I never thought of it that way but it's true. Being able to move pain free is the key. Everything else flows from that. And it's so much fun to move and be strong and use this incredible gift we've been given.

20kg x 3/3
24 kg x 5/5 x 4 sets

These were way stronger than I expected and my shoulder settled in and all was good :))

Pullups
5 sets of 5.

again, stronger than expected. Nice.I think much of my shoulder issues( subluxation and bicep tendon impingement come from trying too hard at the top of these reps.If I'm going to flex the elbow that hard I have to stretch it out more or it just locks down. Forearm and brachialis tightness always create fascial weirdness in my way hypermobile shoulders.

touching the throat is the issue. I still need more shoulder extension.

lots to do. Now, get to packing for Hungary and RKC!!!

datsit.


4 comments:

jockeRKC said...

You are the SISU Mr Rif =)

Mark Reifkind said...

what a great compliment my friend:))

Juci RKC said...

Arrive safe and sound.
SISU

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