Monday, January 06, 2014

22 kg snatch , 36 kg belt squats



Third hard training day in a row I realized today as I saddled up to do some snatches. My light recovery walk has turned into a weighted hike and that's more than cool but it's a workout in it's own right now and that has an impact on monday's training

No worries but I could tell I didn't have a full rest and recovery day yesterday. Surprisingly things went very strongly today.

Snatch
16 kg x 5/5 x 3 one arm swing warmup
16 kg x 5/5 x 2 snatch
20 kg  5/5
22 kg x 6/6
         x 7/7
         x 8/8 x 2 rounds
         x 6/6 x 2 rounds
108 reps
5292 lbs work

overhead position was much better and easier and the groove has settle back in again. I don't have to think so much on each rep, just do as I've been doing. I hate having to problem solve and try to train at the same time. Lower back felt perfect and no excess strain on any muscle or joint for a change. Nice :)
cardio was good to and the bell felt light. 22 is just a touch away from 24 and it's good to know I can do this workload with it.Need to get the volume up now that the groove has returned
For 20 kg : 150 total reps
      22 kg : 130
      24 kg : 110-120

at least for now :)

Belt squat


36 kg x 35 reps x 3 sets

this felt deeper than it looks on video but the bell is moving at least one foot and my knees are going forward well.I did these non lockout and it's a hellacious quad burn, just what I want. 35 reps is no joke.

rear leg elevated split squats
12 kg x 15/15 x 2

didn't like these very much . back to regular flat floor lunges

Crawls
3 x 50 feet ACK  out of gas! done dun de dun dun.
DONE. those squats kicked my ass

another good one in the books.

datsit
NeverQuit.

6 comments:

Kettlebell Courage Corner Seattle WA said...

Mark I have been using fixed time periods for work sets as a component of my training recently particularly ballistics (swings, snatches) to try and measure progress over time through density. I do not recall see you comment in your own training how you approach times sets, rest between sets, etc. I am particularly interested on how you approach the snatching you have been doing re: time and rest between sets.

Mark Reifkind said...

Chris

I always go when I'm ready to go.I never rush the pace, nor dawdle. I don't like to start the next set til my heartrate is down ( no more than 110 or so) unless I'm doing a specific protocol like Snatch Vo2 training.

I want to be strong on every set and don't want my cardio to limit my strength and power.

I also train with Glenn on snatch days so it's usually an I go you go pace.
Unless I need more rest :)

Kettlebell Courage Corner Seattle WA said...

Mark thanks with your focus on strength and power, makes perfect sense. The timed snatch sets are geared to the SFG test but for "regular" training for snatches I can see a lot of value on just focusing purely on power and not worry about time. Do you have a heart rate monitor you use during training or is that by "feel" as well?

Mark Reifkind said...

No it is always by feel. I basically use the talk test. when I feel I can talk normally again my HR is good to go.

Kettlebell Courage Corner Seattle WA said...

Thanks Mark, I appreciate the insights. Chris

Mark Reifkind said...

thanks for the interest Chris :)