Saturday, August 30, 2014

24 kg One arm swings, double 20 kg front squat, Handstands

Counted last weeks as my top end so today I came down to the 24 kg for speed and volume. Also  have got it stuck in my head that I have to get my snatch and overhead press back, as well as my handstand. It's not like my shoulder  works any better NOT doing these movements. I searched through 2011 and 2012 blogs and it seems that was where the wheels came off.

I was doing some GREAT overhead work those years, after more than a few of not pressing or snatching and then 2013 things started to go wonky. I had to leave Girya and I left the RKC. Not my best time and it seems, it hindsight, to be reflected in my overhead position.Or lack of it. I was pressing the 24 kg for sets of 10/10, double 24s for 10, 28kg for 5's and 32 kg for 2's and 3's occasionally!

My snatches were solid too. I HAVE to figure it out. One thing I wasn't doing was really heavy swings as I didn't even have a Beast til the end of 2012.I do know the heavy swing work IS really cooking my lats and that could be part of it.

Also I think the handstands were helping. Now I can't even get to the wall by myself :( VERY discouraging. But I have to start back on the road . I thought I was ready to let it go and just give up my overhead work but I can't.I'll go as slow as I have  to but it has to be in the mix.

Just have to make sure to hang A LOT

One arm swings

16 kg x 5/5/5 x 2
20 kg x 5/5/5
24 kg x 10/10 x 5
          x 12/12 x 5
220 reps
11,600 lbs

these were strong and easy.

Two kb front squat
 2 16s x 5
2 20s x 5 x 4 sets

 these went well. This is a good place to put them. I can let the heavy two hand swings go for now for sure.


these sucked big time and I didn't want to put the video up but it's a good indicator of my starting point. I did about 5 sets and the first was the worst. This video was next to last and it got easier, to a point, on each one. First set I couldn't reach the wall with help! That's crazy. And my very lower t spine and upper lumbar ( t 12/ L 1) was the point that got very tight right after. That's what needs to open up.

Plus, I am weighting my right arm much more than my left. This definitely needs a lot of work. I have a good feeling about it. If I can walk tomorrow it will be even better :)

datsit. lots of stretching and hanging to be done
Long ruck tomorrow.

The New Schedule
One arm swings
Two KB front squats

Clean and Press
Belt squats
Snatch holds

Snatch ( reps or Vo2 max)
Walking lunges

this is the basic routine ( but including more leg work) that I was doing back in 2011/12. We shall see but I am excited about this new direction and attitude.



Kettlebell Courage Corner Seattle WA said...

Mark your recent article Strong Body / Stong Mind on the SF website is outstanding. Thank you for writing it.

Kettlebell Courage Corner Seattle WA said...

I have been reading your recent comments on overhead work with great interest. I love OH work and have found that if I moderate it, really balance it out with squats, swings, cleans etc that less is actually more. Please do not take this as a criticism but I was interested why you have

Kettlebell Courage Corner Seattle WA said...

An OH day on Monday followed by Wed. Why not OH Sat, Monday something else, OH Wed? Just curious as to your overall programming rationale, I like to better understand people's programming. Again please this is not intended with any sort of critique at all.

Mark Reifkind said...


a lot of that has to do with Saturday's being a group effort with myself and three other training partners in the mix. It's worked out to be the heavy volume swing day. then I have to fit in the other workouts.
I used to have snatch day as the main meal on saturdays but when I quit going over head I switched it and it seemed to worked out.
not even sure this is going to work so I don't want to change their schedules yet as well.

Plus the snatch USED to be a good relief from press day. even though it was still overhead it was a different feel on the shoulder- more upper back than front delt.
it's a very good observation though :)
nice to know someone is actually reading and thinking about this a bit :)
We'll see how it works out. I'm surely not against change :)

Mark Reifkind said...

Glad you liked the article. I really am proud of it. best thing I have written in awhile

I thought NOT doing loaded overhead work and just doing mobility/flexibility would increase my OH ROM more than it has but it hasn't

I will try this approach for awhile. I think the Handstand is a key actually but we'll see
Something changed in 2012 and I'm not sure what

Kettlebell Courage Corner Seattle WA said...

Good stuff Mark thanks for the responses. Makes sense. I look forward to seeing how this goes for you.