Monday, April 15, 2013

Double Bell weight ladders

Man I woke up seriously sore this morning, finally in a good way, from those 40 pushups I did on Saturday. But everything else was fine,unbelievably. But it was slow going this afternoon when it was time for double swings. I knew I wanted to back down in weight a bit, that 44 kg one arm was pushing things, but how to do it?

I decided on weight ladders to make sure I at least touched the 24's but didn't spend the whole workout with them. Also, dropping down to light bells and going fast transfers very well to the heavier bells up the chain.

Double kb swings ( weight ladders)
2 16's x 8 x 3 warmups
2 16 x 8
2 20 x8
2 24 x 8 x 5 rounds
 15 sets
120 reps

this went perfectly and I felt stronger each set. the speed from the 16's definitely carried over well to the heavier bells.

One arm Clean and press, long cycle
16 x 4/4
16 x 5/5 x 2
20 kg x 5/5 x 3

this was a shocker. I haven't done single cleans in LC for awhile as my shoulder just wouldn't stay stable. this felt easy, the limiting factor being how freakin' sore I was but the shoulder didnt make a sound and everything felt like the old days. on BOTH arms.Which may not have happened in years!

Alternating the double presses with singles every other week seems like a solid plan.

Belt squats
44 kg x 20 x 4 sets
80 reps

these went almost too easy. need to add at least another set. feet very close and did NOT forget to create torque first and HOLD it for the entire set.

Bodyblade laterals
3 x 10/10  

got a good 30 minute stretchout this AM which focused on opening up my very tight pecs, traps front delts and neck. a little floor work



Joe Sarti said...

Getting stronger and healthier! :) nice work, stoked about long cycle for you ;)

Mark Reifkind said...

thanks, me too. very happy with the bell speed on the doubles, and they just got faster on the third round.
and very happy about being able to do some single bell long cycle work too.

Mike Moran said...

Sounds good! I am just starting(just over a year since I started ETK) and I love reading your success.

Mark Reifkind said...

thanks for the support Mike, it's much appreciated. here and on facebook. Glad I can inspire a bit.