Monday, June 24, 2013

24 kg Snatch, double 20 kg press and belt squats



Felt great all weekend,surprisingly, and didn't feel the need to do much mobility or stretching either day which is HIGHLY unusual. If I don't do it it's not because I don't need it it's because I'm just being lazy.

This time it was because Nothing really hurt or felt tight! I literally can't remember when that occurred. I mean literally can't remember a day. So I wanted to take advantage of what regular people must feel like and just enjoyed the days. I moved around a bit  but was pretty lazy all weekend which was sweet. Having to CONSTANTLY move to keep from locking up gets pretty freakin' tiring. as well as boring. This was nice.

Plus I have the full hour from 6-7 am to mob and stretch and it worked out great.

1 pm Snatch
one arm swing warmup' 16 kg x 5/5 x 3

snatch
16 kg x 5/5 x 2
20 kg x 5/5 
24 kg x 5/5 x 10 
100 reps
5300 lb

wow it's been awhile since I've done regular snatches with the 24 kg for any kind of volume and it felt like it! My groove felt off, I could feel my adductors working in a way they don't in the swing and the extra load on the back from the fast descent and reversal. LOTS 'O Work.  But I can appreciate it again now in a different way.
Instead of bemoaning the fact I can't do 100's of reps in the GS fashion I now appreciate more how much forces and loads I have to deal with in my HS technique and how strong I have to be to use it.
Strong is Strong.

Double KB press
16 kg x 5 x 2
20 kg x 3
         x 5 x 3 sets


wanted to try some double presses and see if my new found shoulder UN Impingement would have some carryover to the double press and it did, nicely Much more than expected. I played around with groove a bit and settled into what you see in the video.
Old fashion out and up technique. Not looking at the bell.  It looks better in the video to me than it felt on the platform but I'm amazed I can do it. 24's are next if I wake up tomorrow and my shoulders are still good.

It's only been 10 days or so into this next shoulder mobility work so I expect it just keep getting better and better. It was just a while ago that I asked myself if I EVER would get my overhead position back and I really didn't think I would. Nothing I had done was working all that well and I had to keep doing it, a lot, daily. This one thing really made things change and turned the corner.

Just like the Thai squat for my knee and the " 100 Ups" running drill which re taught me how to walk again, this reverse grip overhead mob is teaching my shoulders where neutral is.If the joint won't get into and stay in neutral nothing much else works.

Belt squat
36 kg x 20 x 4 sets

these as always still rock.I want to get back to the Oly shoe again and see if I can make it work and target more quads instead of just "leg" . we'll see.

DB curls
20 lbs x 4 sets of 10  

these are great

Phil Grippaldi
datsit.
Sisu/



5 comments:

Unknown said...

Mark,

Love the photo of Phil!!! He was a one of those guys who was strong and looked strong. I remember a Ironmind article when he was a teen, something like 1968 or so that showcase his arm workout. That dude had seriously huge triceps and his olympic press vouched for it! Keep on, keeping on my friend!

John K

Mark Reifkind said...

yes Grippaldi had it all big and strong! he looked like he could lift the weight he did and who doesn't want arms like that?
and thanks for commenting, I plan on doing just that :)

Joe Sarti said...

Bravo, snatches with volume and weight plus double press for work. Damn, just proves northface slogan, never stop exploring! You continue to amaze me. Good to see your press groove and I agree, not looking up makes a diff for me as well.

Mark Reifkind said...

thanks Joe,doing my best to keep up with you :)I still need way more shoulder mobility but it is finally coming along.

Wires Fabriks said...

Lovely photos its so classical. Thanks buddy its cool and useful.
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