Saturday, December 22, 2012

22 kg snatches, another 200 rep workout

 It wasn't very long ago I couldn't buy a 200 rep snatch workout with anything but the 16 kg. I spent a long time in the low 110's working up to 150 but 200 reps was just a distant memory. Not any longer. We all( Nick, Glenn, Joe and I) all did 200 reps with the 22kg ( nick used the 22, 24 and 28 kg!) and it was great. Now we have to bump up the rep count and start over but this weight was the last in the rotation to get to 200.; and it was sweet. My groove has settled in on both sides and it wasn't hard at all,just how I want it. Strong and easy.

 7-7:45 full stretchout. 

 8 am swing warmup 16 kg x 5/5 x 2

16 kg x 5/5
20 kg  5/5
22kg  x 8/8 x 13 sets
208 reps
9152 lbs

I thought about shorting the set work and just doing 12/12 on the 12th set to just get it done.but, as Joe said, "it's harder this way" and he was right so I put the bell down and did the extra set.No problems.

I can't tell you how much fun it is to train a bit hard again, to be able to actually step on the gas pedal a bit and to even plan workouts and progress ahead of time and be able to carry though. For a long time I thought I was going to have to be satisfied with rehab workouts, and, while that's better than nothing it is far short of this :))

Here's Nicks last set:

Two Hand Clubbell Shield casts
25 lbs x 10/10
35 lbs x 8/8
          x 10/10

strong. easy. Thought about the 45 lber but wanted to save something for the next exercise and my goal there.

Tactical pullups

purple band x 5
black mini x 4
Bodyweight x 3 x 2 sets!!!!!

MAN! This has been a long time in coming. I stopped practicing pullups last year when they just seemed to always exacerbate my left shoulder issues. After getting my pushup back last month I decided to start practicing my pullup again and here it is!

Plus the added bonus of using the bands to train is that they put you in the perfect tactical pullup position, hollow and all. SO when I transitioned from the mini band to just bodyweight the position and the starting strength transfered as well!

After all those years of bodybuilding pullups with my ankles crossed behind me I really never got my chin over the bar right when trying tact pulls but now it was easy. Soon, 24 kg pullup, bet on it.

Just another great day at Stones gym with a great training crew. Life is good.



Tracy Reifkind said...

Ba boom, ba boom, ba boom! Jealous. But you are the man....I need to follow more.

love you.

Mark Reifkind said...

Yes you do :))at least on the strength stuff /
love you too:)

Joe Sarti said...

Super proud of you for the pull-ups today. Very strong and clearly over the top tactical style. The hollow position made a big difference for me as well. What a great day for the crew, and Nick is a bit ridiculous ;-)

Mark Reifkind said...

Thanks Joe and nick has no idea how really strong he is. or could be :))

Joe Sarti said...

I suppose this is true of all of us ;)) just look at your words when describing yourself. Your persistence, your desire, your attitude and the undying energy you put into being your best....just when you think you will have to resort to rehab, look at where your are now, discussing pull-ups witha 24kg bell. As the master said to the student, "you really have no idea how strong you can be." :)))

Mark Reifkind said...

point taken Joe :))