Thursday, December 01, 2011

Clubbell swings and PBar handstands

had to get it in quickly today as the Dentist was right after work, Just a great day :))

My shoulder has really responded well to the snatch holds, amazingly so. When you have the right key the door unlocks easily.

Two Clubbell swings Superset with PBar handstands

10 lb clubs x 20 reps x 2 sets
10 sec handstand on p bars
15 lb club x 15 reps
10 sec handstand
20 lb clubs x 10 reps x 10 sets
10 sets of handstands x 10 seconds

this was harder than I thought it would be,mostly after the 7th set. I used the bosu ball to kick up with but got the last three sets pretty much right to a free handstand without tapping off the wall first. My shoulders were pretty cooked at the end as the pace was fast. I basically did the handstands and swings back to back and then took a minute or so rest.

Haven't really trained clubbell swings but since my shoulder was doing so well this last week I wanted to let it alone and not push it with the 20 lb swipes that were on the schedule. They were very interesting,not as hard as I thought but I did low rep sets. The 20's were tough to hold on to and keep the acceleration up. good work though. I can see how high reps with heavy weight could add up fast.

Ring Supports and snatch holds
8 second holds in a basic ring support supersetted with snatch holds with the 16 kg. First set of holds was 60 seconds long and then the last 4 sets were 45 seconds long.

this was a serious static strength day,lol. the ring supports were easy and strong and the shoulder stayed in the whole time. Snatch holds rock, used the GS well as it hands lower and is more comfy for time :))



jockeRKC said...

You are a big inspiration for me Mr Rif.


Mark Reifkind said...


thank you Sir, that means a lot to me. hope your neck is better soon:))