Saturday, November 17, 2012

Smooth and Strong ;200 24 kg snatches

I can't remember the time I could do 200 reps in the 24 kg snatch in a workout. Well I just looked it up and it was in 2008.
here is the blog post about it;

This was my all time PR just two saturdays before it:

I did it in ten sets of 10/10. Today it was probably harder in some ways, 18 sets of 5/5 and one set of 10/10.

And the best thing is that not only I did it but Glenn and Nick did as well. I know it's the first time Glenn every hit this number and I think it's probably the first time as well for Nick ( who not a fan of volume). Here's Glenn's set:

This is truly amazing. The most reps he's ever done and the best form.It really did all come together for him today and the mantra was 'smooth and strong'.Don't rush the back swing.It worked great.

It's almost a year to the month that Glenn started training at Stones with Nick and me

We've been cycling our weights and rep schemes and it's been working out very well; this is the proof. We hit 170 reps last time with this weight but I was ready to go for it.But when I realized that last time we did 17 sets I gulped. That's a lot of sets, a LOT of picking it up and putting it down. But that was the goal and we just got started.

Happily it was balmy today and not freezing so that was a help too.

 When we got started it was a monumental task chipping away at all these sets, in such short bursts. For the first 10 sets we didn't say a word , just alternated turns moving pretty dang fast.Just focused on one rep at a time, one set at a time. Don't think ahead or even try to compute how many more you had to do. Just go.
Don't think, just go.

And we did and it got closer and closer and then we put some weight on the gas pedal a bit knowing we were going to make it. But we were all getting a bit tired as well but we knew it was going to happen,

I decided to combine the last sets to one; just get the damn thing over with and two: make sure I still had some reps in me despite the fatigue. Yes and yes.

7 am: 30 min rifga stretchout and foam roll. should have done more but almost too anxious to get snatching

8 am
one arm swing warmup 16 kg x 5/5 x 3

16 kg x 5/5 x 2
20 kg x 3/3

24 kg x 5/5 x 18 sets
         x 10/10
200 reps ( recent pr)
10,600  lbs!

Shield Cast
15 lbs x 10/10
25 lbs x10/10 x 2

Knuckle pushups
4 sets of 7,7,8, 10! 

nice! another pr. the knuckle position( neutral) was definitely easier on the shoulder. very happy with this.

tired. want breakfast. Very very happy with this.



Mike Moran said...

Awesome! I am working on 200 x 16kg snatches right now.

guy said...

Great work Sir! I have been thinking of mixing swings & snatches together in my practices, reason is I only have 20 minutes a day to work out. Mon/Wed/Fri I do KS getups & Loaded Carries, Tue/Thurs/Sat I do TS SW routines.

Mark Reifkind said...

thanks Mike! are you doing in sets and reps or one big set?

Mark Reifkind said...

thanks Guy, that's a great way to get the volume of both exercises in.

hou said...

Great work Sir! I have been thinking of mixing swings & snatches together in my practices, reason is I only have 20 minutes a day to work out.
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