Saturday, April 09, 2016

40 kg Five Minute Swing test : Accomplished!

This is great! I was more than a little nervous about doing this. My back had gotten tight the last two days ( mostly psychological I'm sure) and I have never done this in sets of 10 per arm- the last two times I only did 5 per arm and transferred to get my 10 reps
So that was an unknown.
Then, there was just having to freakin' do it, and TAPE it. I had told people I was going to do it now it was put up or shut up time.  And the chance of failure, or at least a poor performance was real. Then, I would have to re evaluate the whole program! Wasn't excited about that prospect.

So, there was little more than to just show up and go for it! A perfect opportunity to practice action without regard to outcome. Show up and do your best.

Luckily it turned out well :)

One arm Swing Test warmup
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4

40 kg x 100 reps in Five minutes
10 reps every 15 second PR!!

16 kg x 7/7
         x 10/10
20 kg x 7/7 x 2
24 kg x 7/7 !
16 kg x 10/10

these went great! haven't snatched in forever but the overhead felt really good. Played around with techniques, especially trying to do some GS- side shifting, pedaling, just fooling around. If I want to really learn that I have to start ALL the way at the start with the swings ,etc. Probably not.
Back to snatch vo2 on Wednesday though.

Hack squats
85 x 10
105 x 10
115 x 8 x 2 sets

did these out of the cage using an oly bar and it was way better

Horiz Pushup 32 lb sandbag
3 sets of 12

Side delts
3 sets of 10 with 20 lbs
stronger still!!

ok great great day!!
Long wet ruck tomorrow

BW 163
BF 12.1%
W 56.7



Diana said...

Congratulations Mark!!
When people look up the word "consistency" in the dictionary, your picture comes up!!

Mark Reifkind said...

:) thanks Diana