Tuesday, August 28, 2012

Getting stronger, finally. One arm swings with 28 kg

It's nice to be settling back into a training and life rhythm again, i.e no travel . It's impossible for me to do anything but go backwards slowly when I travel a lot or don't get time to rest and recover.
One can only adapt to the workloads they use if the have the ability to recover from them. That includes active rest for sure but also REQUIRES  actual down time: Rest. It's expensive real estate and most people feel lazy and unproductive when they are taking down time but without it, recovery is just a wish. And I've been getting that, with a nap each day and 7-8 hours of good sleep.

My new adaptogenic herb regime is helping a lot too and it's great to actually feel STRONG again.It seems like it's been forever.

I've been getting in a lot of rifga stretching as well as Primal Move work; both by myself in getting ready for my cert video and with my clients. I don't teach them a "class" of PM but intersperse it into their warmups, active rest/sets, and cool downs as they have interest and ability.It's been making a difference in my ankle,hip and knee mobility in ways I didn't expect.
As well as my left shoulder stability, although I have to be careful as it's a fine line, and easy to do too much,especially in the concentric pushup stuff.

I got to train an hour early today too, and that always helps.

One arm swings
16 kg x 5/5/x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
         x 5/5
         x 7/7
         x 8/8
142 reps 
8946 lbs

these finally felt solid on both arms and to my surprise my calluses on my left hand started to really complain! haven't felt that in eons so I took the easy way out and stopped at 8/8 on the second ladder although I had thought about 2 ladders of 5-10. next time.

There's always a next time. If you're lucky:)

Snatch Holds
16 kg x 30 sec
         x 45 sec
20 kg  30 sec
24 kg x 30 sec

these ROCK! I have to not ever take these out in fact I should do them twice a week,along with belt squats; they are so good for me

Belt squats
32 kg x 35
         x 30
         x 25

yup I will work up to a 100 rep set here. Love this move and my quads do too..

BB laterals
3 x10/10

now I'm tired.  Solid hour of training. Good day, all the parts are still attached and not hurting too bad.



Anonymous said...

Hi Mark,

I have been following/lurking your blog for a few weeks now. I really like your simple approach to Kettlebell training. I have been training with KB's since January of this year and I was getting overwhelmed with trying to do a bunch of different exercises in a single workout. Through your blog, videos, and the book Enter the Kettlebell I have learned that simple is better. At least for me... I have really been focusing on getting my swing form perfect and have even decided to give the program minimum and Rite of Passage a try. Once I really started working on swings I could really tell I was doing them wrong for a long time. My form is probabaly still not perfect but I am sure its close. Anyway, I just wanted to reach out and say thanks for posting your workouts. I think I will try some of your ladders and may even look into getting a dip belt to do some squats.

Diana said...

Rest is one of the best things ever! After yesterday's long run, I showered and on went the pj's! It was some mild stretching and just laying on the floor with the feet elevated.

Mark Reifkind said...

Hi Branden

thanks for reading, stopping by and commenting. I am a minimalist by nature but also by necessity. There are just so many moves my body can't do anymore I just focus on the ones I can.
going deeper into instead of going wider.
I prefer to vary the loads and intensities rather than the exercises but I am still regaining some and that's exciting too.

I think videoing yourself is an invaluable tool for getting your form better.

Mark Reifkind said...


exactly feet up is critical