Saturday, March 10, 2012

Goal met, 5 x 10/10 Snatch with 24 kg



When Glenn started training with us regularly he asked what was my goal with my snatch training. It's been so long since I've been really able to "train" and even think about setting real goals that I didn't know how to answer.

My long term, basic goal with my snatch training is always to stay within striking distance of the RKC snatch test. 100 reps in five  minutes is no joke for me and even though, at my advanced age I would be 'allowed' to use the 20 kg what will not do.

I used to try to get to double the test volume as my workout but I don't have the time or patience for that now, especially since I am deadlifting too on Saturdays and need to have some back hips and legs for that as well. SO it' 100 reps total and I though when I could do 5 sets of 10/10 regularly and easily then that would put me in the best set position to peak quickly if someone holds a gun to my head and  makes me do it:))

Thursdays sets of 50 and my new swing groove gave me some confidence but I really didn't know what to expect today( as I rarely do til I start swinging) but Glenn was peaking today and he was going for  5 x10/10 so I thought I would give it a shot.

It went great. Easy peezy.
Given where Glenn was 8 months ago this was a serious serious milestone for him and showed him not only the power of the kb swing and snatch but of his own recovery ability, strength and endurance he has left.

Plus he's pulling me along for the ride too.

7-8 am stretchout


8 am
one arm swing warmup 
16 kg x5/5/5 x 2 sets


Snatch
16 kg x5/5 x2
20 kg x4/4


24 kg x10/10 x 5 sets 

Nice. SO much easier to push when the body cooperates :))

here's set two( I took video early in case I didn't make all five sets :))
Of course Nick had to show us all up easily by doing
24kg x10/10
28kg x10/10x2
32 kg x10/10x 2!
28 kg x10/10

Man he is bull strong!Way to go brother.We make a great crew:))



Deadlifts
135x3x2
185 x2
205 x1
220 x1
240 x 1 x 6 

top of the ladder. next week goes to 245 and 3 singles. OR back to 220 for 10 singles, we'll see :)) These felt craZy easy and solid.

One CB Shield Cast
10 x 10/10
15 lb x 10/10 x 3

Band rear delts
4 x 20


Superset


Floor handstands
4 sets 8 seconds ( better today but still have to start doing these fresh)


datsit. 
Sisu/Never Quit

5 comments:

Boris Terzic said...

Great work on the snatches. That reminds me, I should go and do some one of these days.

Mark Reifkind said...

thank you Boris, and, yes, you do :))
Get to work...

Tracy Reifkind said...

Crazy good sweetie!

brucedala said...

I like the snatch not very much,but your snatch video is a great motivation too work on my snatch.Great work Rif!
Take care ;-)

Mark Reifkind said...

thanks Bruce, the kb snatch is the last REAL athletic thing I can do so I hold onto it like grim death :))

thanks for stopping by and commenting, Now go snatch your KB!