Monday, March 31, 2014

28 kg press, 36 kg belt squat, sled drag

I only missed two days of real training but it feels very odd. My SFG Kettlebell user course in Modesto this weekend went great, but 10 hours of teaching and demo'ing is not the same as training and adding in 3 hours of driving and I was a tired puppy at the end of Saturday night. So no ruck walk on Sunday and I settled for a hot bath, a long stretchout and a bunch of movies.

Just what the doctor ordered. Had to climb back on the saddle today despite all kinds of snafu's that came in a nice organized blast, one after another, that tried to conspire to keep me out of the gym  but I knew I had to get in there. Sure enough it was a slow start but a strong finish

KB press
16 kg x 3/3 x 2
20 kg x 3/3
24 kg x 2/2
28 kg x 1/1 x 8 sets

man this took forever to get grooved, but by the last few sets there were feeling great. and moving great too. I had had plans to do 32 kg cleans also but got a very late start so I skipped them. Next time. the bell felt light and moved fast. On both sides  even. My teres major release with the S hook massage tool has been doing the trick and releases all kinds of tightness simultaneously! about time I found the button for this/

Belt squat
36 kg x 10, 10, 10 , 12

very good and very deep. the last two sets all the reps the bell touched the floor. Got a decent stretchout this morning too and that helped a ton

sled drags
92 lbs x 250 ft x 4 laps

in the cold and driving down rain! lol. ran and bounced in place waiting my turn to keep warm and it was easy! good stuff coming.

wanted to test out handstands today but again. no time but for the meat. potatoes next week too :)



Diana said...

A hot bath and a bunch of movies! Sounds great after a long day of teaching!

Mark Reifkind said...

it was necessary. it was perfect :)

Kettlebell Courage Corner Seattle WA said...

Mark good to see your training keeps going and never misses a beat. Can you elaborate on the teres major release? Got video anywhere? I am asking because some of your other mob work particularly one recently with rings that provided a really good shoulder opener / biceps stretch have given me some good ideas and good results once I implemented similar techniques.

Mark Reifkind said...


I use an "S" hook massage tool ( back knobber) to pin down trigger points in the teres major as I take my arm through various range of motion.

don't even have to move the arm for this one just reduce the pain of the trigger point(s) in the teres.

the teres is the psoas of the upper body and( now I realize) was the major cause of my upper arm not tracking right in the socket.

try that and if it doesn't work I will make a video for you

Kettlebell Courage Corner Seattle WA said...

Mark, thanks, some google search cleared this up - my knowledge of anatomy is poor. I have my massage therapist and body worker do work on the arm pit muscles and fascia that I think connect with the teres major. It can get real tight. I try to use the lacrosse ball on those spots and I find bar hangs help too. Totally agree that shoulder position can be positively impacted by doing the work you described. Good stuff.