Thursday, October 13, 2011

Double CB swipes and free handstands.

Good energy today and I even got to do a full stretchout as my first client overslept and I got paid to stretch. Nice.
Left bicep tendon and shoulder has been behaving so that is a great change from the last couple of months.

One CB torch swing
10 lbs x 5/5
15 lb x 5/5
20 lbs x 5/5
25 lbs x 2/2 pr
15lbs x 5/5

These get tough real real fast. The 15's were very strong and the 20's were much stronger than last week (hence the attempt at 25's) but the 25's,even with a healthy choke up, were TOUGH! especially on the left side. But at least I got some reps in.

Just swinging that club with one arm is no joke.

2 CB Swipes
10's x 10
15's x 10 x 13 sets
x 20 x 1 set ( video)
150 reps.

Nice. This form and groove is coming along very well. Much stronger all the way around. SO cool to get to train this with Tracy too. She did great.

8 sets of 5-8 seconds
5 sets Free Hands

this went very well too. the first eight sets were with a one tap touch against the wall and then into a free HS. The last five were free. the first 2 took 2 attempts to get to the hs. The last 3 were all done on first attempts.

This is key. If you can't do it three times in a row without missing you don''t own it. Today I owned it. Hand strength is key and is coming along very well, as well as delt strength, Crucial for a strong HS.

Can't WAIT to go to MSP next week and teach this bodyweight seminar with Pavel and Max. I've seen lots of data on the participants and almost everybody's main interest in the handstand. Perfect :))

Triceps extension, black band
2 sets of 20

datsit. Sisu


Boris Terzic said...

Hey Rif. I haven't been around in a while, I hope things have been good. Just got my hands on some of the same clubs you got, 25lb and 35lb. I like em except the knob, it keeps coming loose. Do you get the same problem?

Mark Reifkind said...


good to hear from you again, things have been great.I have that problem with only some of my club and not others. A few dabs of crazy glue will lock it down.

that 35 lber is tough one. still just two hand work for me there.
thanks for stopping by.

Boris Terzic said...

Thanks for the tip, I'll try that if it becomes a real bother. The 35lb is a tough one, I can manage some one arm work but not everything and certainly not for a lot of reps. I've played around with the 80lb a few years ago and I want one but they no longer seem to sell them. :(

Mark Reifkind said...

80 lber!?! too much for me for sure,try ebay :))

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