Wednesday, October 02, 2013

20 kg snatch, sled press practice

Great day yesterday at my 6 week checkup. Made 110 degree flexion right on time. A 25 deg increase in three weeks, not bad if I say so myself. Now to make it 130 :)

Not great sleep last night from the DOMS from Mondays lunges, etc. But I felt ok, Just would like to get un interrupted sleep one night.

16 kg x 5/5 x 2
20 kg x 5/5
         x 6/6
         x 7/7
         x 8/8
         x 9/9
         x 10/10
22 kg x 5/5 x 3
120 total reps.

left shoulder is still not as good overhead as I want it although right side is better. go figure

Left arm press practice
20 kg x 3
24 kg x 2
28 kg x 1

played with this a bit . felt solid. really dropped the rack position much closer to a GS one and it went well. thought I could get the 32 no problem.elbow stayed under the wrist on the 28 easily.

Sled pull
60 lbs x 200 ft x 1
          x 260 ft x 3 laps

up the ante a bit distance wise and it definitely made it tougher! good stuff though

black band triceps ext
1 x 20, 12, 11, 10

need the tri work again. this was solid gonna be sore tomorrow I bet.

endurance and work capacity slowly but surely coming back thank god/


Kettlebell Courage Corner said...

These have been great posts the last several weeks Mark. Really enjoying reading the positives coming out of your training so quickly after major surgery. Your experience is a great testament to the power of a life time of strength practice. I am 36 years old and your insights and experience demonstrate a way forward that is very positive and inspiring.

Mark Reifkind said...

thanks man. the blog readership is so low I didn't think anyone cared :)

your comment makes a world of difference let me tell you.

Morgan L. said...

Continuing to kick ass! It pays to be a winner!

Diana said...

You're looking fantastic! 6 weeks already? That went fast, for us readers, I'm sure not as fast for you!
Way to represent us "50+'s"!

PS/I wouldn't worry about the "count" of blog readership-people stumble over blogs all the time, if someone out there is meant to find yours and it touches their life, then it's all good!
I love reading your workouts....short, sweet, heavy and pretty much to the point. If I lived closer, I'd have a really hard time deciding which one of the Rif's to train with! Truth!