Wednesday, September 03, 2014

Snatch Vo 2, walking lunges, pushups, shoulder sled

I had made up my mind that I was going to do H2H transfers today as my main movement. Glenn was out on business and I needed to get going on the new schedule. But as a I warmed up the snatch was calling my name.

I've accepted( after monday's session that pressing for me is out,and I thought the snatch too but I hadn't actually tried it since that last session and I thought maybe I'll play around with the gs snatch one more time just to make sure I can't snatch without pain.

I remembered this video and drill from Sergey Rudnev and since my clean technique is very strong and easy for me, and this drill is basically the same as a clean that keeps elevating I thought I would give it a go.

It actually worked pretty well. I used the 10 kg GS bell to get started and then got Tracy to watch me and coach me a little. My overhead position wasn't close to perfect but the arms were closer to my head more easily AND the elbows were straighter.
Why I had no idea. I have been hanging 3-4 times a day from 3 min to 5 min at a time and my shoulders feel better than ever and ROM is better too.

Worked up to the 12 kg for a 3-4 sets including swing/snatch practice. This felt decent and I wanted the 14 kg but it wasn't there so I gave the 16 a go.Too heavy -I was fatiguing in an entirely new motor pattern and I certainly didn't want to push it.

Was about to go into H2H swings when I thought I hadn't tried my max vo2 snatch form yet and thought I would give it a go and see how that felt.
It felt great!

Completely surprised and my overhead positions were the best I've felt in a long time.The arm was closest to my ears and although it wasn't much closer to vertical, the speed at which I do these type of snatches makes me lean into the rep at the top and that's much better than the hyper extension I've been getting trying to hold the rep at the top

Snatch Vo2 Freestyle
16 kg
25 sets of 5 reps
probably 1:2 work to rest ratio but untimed
125 reps
4500 lbs

this will progress quickly I think. I sweated buckets just like the old days but I am eons away from my pr of 80 sets o 8 in a strict 15:15 setup.

Ah but it's a worthy goal if my shoulders can stay attached :)

Walking lunges
4 laps of 120 feet
Ouch! hard freaking work but what I gift that I can actually DO these. It's amazing how well the knee bends and how quickly my legs muscles have adapted to it.

Pbar pushups horizontal
4 sets of 8-10

Blue band rear delts
4 x 12

Shoulder sled.
4 laps of 250 ft 95 lbs

tough tough tough

the good part of my SISU/neverquit attitude is toughness. The down side is sometimes just not knowing when it is BETTER to quit than to band your head against the wall forever.
I may never learn the difference but it felt great to snatch today. Whether it will tomorrow I don't know but I'm hopeful.
Plus, the 16 is NOT the 24.Should cause less damage :)



! said...

That looks like a great drill. I need to get a lighter kettlebell so I can try it.

Those snatches looked great. Right arm lockout looked excellent.


Mark Reifkind said...

thanks Phil it's a tough one. I'm actually pretty happy with the lockout on these. It's a start.

search my blog for Snatch Vo2 articles,to see exactly how it's done. Pretty fast workout