Saturday, April 13, 2013

24 kg snatches and 44 kg one arm swing pr.

Another great workout session and a great time with the crew. We also had a visit from an old friend Ken Black. Ken is one very strong dude and plays with heavy bells, stones, sledge hammers and tires for fun. He also competes GS when he feels like it and is one solid, around ironman and man in general.He's been in the RKC/ KB community since  2003 or so and still walks his talk. Here's his website
Supposedly he hasn't been training much but he played with the workout like it was nothing and finished off his 28 kg snatches with a set of 25/25 just for fun :))

I woke up feeling good and after another minimal stretchout ( very weird phenomenon here ) I had a very easy strong workout with the 24. Decided to stick with  five rep sets and just do enough total sets to get some fatigue and that's what happend. But each set was stable and strong and fast reps. Happy.

16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5 x 13 sets
          x 5/5/5/5
150 reps
7950 lbs

back held up perfectly, as did the hands. A bit tender at the end but no rips or tears :) I much prefer to sets of 10 reps like the last set, that's for sure.
We were moving slowly because there were five of us and I knew it was swings or clubs so I chose swings.Smart move.

28 kg x 5/5
32 kg x 5/5
40 kg x 5/5/
44 kg x 5/5 PR

Yes! No grip problem either. Very very happy with this. The Beast is closer than expected. So much fun to be able to play with some big bells again. Finally.

Bar pushups/ Scap pullups
15, 13, 12  Pr  15 rep set!

 these are becoming less scap pulls and more towards just mid range pullups. Good but I am still so weak :) but the shoulder was fine.

the workout took awhile but it was great fun! breakfast afterwards as per the routine. I love my Saturdays:))


know your edge.


Joe Sarti said...

Our Saturday mornings are pretty much at the height of badassness :) speaking of which you had a strong day today. The 24 moved with precision, speed and strength including the 10/10 finish.

The 44kg was easy if not work, but you handled it like any other bell, strong!

Yes, Ken is strong and a damn good man, he fit in well :)

Great day at Stones!

Mark Reifkind said...

yes it was another good one and Ken did fit in well although it was too easy for him it looks like :)