Saturday, March 01, 2014

Testing my Spirit on my Birthday: 36 kg One arm swing test/five minutes

I had decided I was going to retest the five minute one arm swing with the 36 kg after I did it with the 32 kg last time and thought March 1, my 57th birthday, would be the right time. Well that was today and I was really thinking I hadn't had decided that.

I knew for sure I could finish it although I didn't know how strong it would be, or how heavy the bell would feel but I also knew that it would suck. It was, after all, only five minutes, but five minutes can be a very long time under the wrong circumstances:)

And I didn't have to do it. No one was making me, nor expecting me to, except for Joe and Glenn, of course. But I knew I was going to so the task at hand was to mentally focus and get my shit squared away; block out any thoughts except those that would help me get the job done.
Not think too much at all, actually, just breathe, focus and warmup

Very happy with the results. Big thanks to Joe and Glenn for keeping me on pace; I got a little slack at first and got behind but Joe pulled me back. I hate doing this stuff. It's just no fun but:

One arm swings
16 kg x 5/5 x 3
20 kg  x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4

36 kg x 5/5 x 10 sets in 4:55  PR :)

Power swings
40 kg x 5 x 5 sets

Two hand swings
32 kg x 10 x 5 sets

Db shoulder complex
4 rounds
bent laterals
infraspinatus laterals
front raises, alternating

this was enough. the only redeeming value to this was that it was over with fast. I don't see myself doing this again for a long time. I did it to prove to  myself that I still can and now that is done, but to training, not testing.

time to eat :)



Morgan L. said...

After that workout you can eat as much cake as you want! Here's to another 40+ years of training!

Mark Reifkind said...

thanks man, at breakfast afterward with the guys I had a serious rueben sandwhich and a HUGE chunk of german chocolate cheesecake.
plus my birthday pie(s) that Tracy got for me :) yum yum

fuel for tomorrow ruck :)

BTW 3 of the blades are honed and I'm starting on the fourth :)

Kettlebell Courage Corner Seattle WA said...

Happy birthday Mark. Great year for you getting through the TKR in the way you have. Good training logs lately. Would like to see pics or video of the shoulder mob you discovered. Also, the 36kg is no joke, I have been increasing its volume on my own training and let's just say - it is NOT a 32 kg:) particularly impressive at your bodyweight.

Diana said...

Sounds like a great birthday! Love a good reuben sandwich!
I have been trying to do more 1-arm swings with the heavier bells (20kg and 24kg) but, those handles are so damn thick it's very taxing on the grip and forearms!
No wonder we (women)prefer the 2 handed swings!

Mark Reifkind said...

thanks Chris. I will get a video up today or tomorrow. and yes that 36 kg is no joke, although, truth be told, it was much lighter this time than it has been ever.

All those uber heavy one arms are paying off.

bodyweight yesterday was 158 lbs
so it was half bodyweight

Mark Reifkind said...

thanks Diana, it was a pretty decent ruben too. we go to the same restaurant every sat after training and the waitress takes good care of us.
and yes one arm swings with a thick handled bell are a 'whole nother swing