Wednesday, February 20, 2013

Running the Rack

In bodybuilding parlance running the rack means working your way up and then down the db rack, doing sets of whatever reps you choose with little rest between them. Nice way to get a lot of work in in a short amount of time.

I knew I wanted to go heavy today to prepare for Saturdays 200 rep snatch workout but didn't want to do too much volume.
When I got started I knew we would run the rack. It went well and energy was good.

Two Hand Swings
16 kg x 10
20 kg x 10
24 kg x 10
28 kg x 10
32 kg x 10
36 kg x 10
40 kg x 10
44 kg x 10
48 kg x 10 x 2
44 kg x 10
40 kg x 10
36 kg x 10
32 kg x 10
28 kg x 10
24 kg x 20
150 reps ( 24 kg and above only)

these went very well and my new position is much more powerful. Compare it to the the last time I did 48 kg swings in December. Much more upright position, way less back swing and way less power in general. I don't look comfortable or strong here and I wasn't. My new groove is so much better; more fluid , faster and more powerful.

Snatch Holds
18 kg x 35 sec

20 kg x 35 sec
24 kg x 35 sec
18 kg x 45 sec

these are slowly getting better. I used to have one bad side and one good side. Now it's two mediocre sides. That's better, right? :)

Sled drags
60 lbs x 200 feet x 4 rounds
800 ft total

these were good but I still need to get more distance in


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