tag:blogger.com,1999:blog-69600972024-03-19T01:47:37.914-07:00Rifs Blog"And in those simple beautiful movements I remembered what was really important in training; that consistency trumps intensity; all the time. That intensity is born from consistency. That one cannot force it, one has to lay in wait for it, patiently, instinctively, calmly and be ready to grab it when Grace lays it down in front of you."Mark Reifkindhttp://www.blogger.com/profile/13796716749125262941noreply@blogger.comBlogger4811125tag:blogger.com,1999:blog-6960097.post-55434320038453007942024-03-18T14:59:00.000-07:002024-03-18T14:59:10.582-07:00205, 215, 217.5,205 x 1 x 6, 190 x 1 x 3, laterals, rear delts bw pushups<p> Well this went great. not perfect but the basic premise worked and I'm happy. I was not optimistic at all about this at all given recent workouts but the ideas held</p><p>1) low bar rack</p><p>2) OBSESS ABOUT THE X</p><p>3) Push away from the bar to start</p><p>4) Press to the X</p><p>The only problem I had was loosing balance at the lockout. Not sure why but the start was fast and leverage was good at the top</p><p>I'll review the videos and figure the balance out but this felt great</p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/Z-9kTZRootw" width="320" youtube-src-id="Z-9kTZRootw"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/tw-CHMPzFik" width="320" youtube-src-id="tw-CHMPzFik"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/r8lCzcurqPE" width="320" youtube-src-id="r8lCzcurqPE"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/Bh_PCHnUprk" width="320" youtube-src-id="Bh_PCHnUprk"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/GIpmhpjh2Wg" width="320" youtube-src-id="GIpmhpjh2Wg"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/yls9m5IKIuM" width="320" youtube-src-id="yls9m5IKIuM"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/Fe8YkGqW_CA" width="320" youtube-src-id="Fe8YkGqW_CA"></iframe></div><br /><p>175.0</p>Mark Reifkindhttp://www.blogger.com/profile/13796716749125262941noreply@blogger.com0tag:blogger.com,1999:blog-6960097.post-5165467028467134772024-03-18T05:48:00.000-07:002024-03-18T05:48:22.584-07:00Sunday Ruck<p> Legs were heavy and tired from yesterdays hard swing workout. Lungs felt good just not a lot of energy to push hard, but steady good effort anyway</p><p>45 lbs</p><p>9 laps</p><p>4.5 miles</p><p>1:32 ( with stops and dogs )</p><p>top speed 3.5</p><p>ave speed 3.2</p><p><br /></p>Mark Reifkindhttp://www.blogger.com/profile/13796716749125262941noreply@blogger.com0tag:blogger.com,1999:blog-6960097.post-40568606444591260092024-03-16T13:40:00.000-07:002024-03-16T13:40:21.990-07:0032 kg swings 20 x 10, 32 kg belt squats 3 x 10, pistol practice 4 x 3, pullaparts 3 x 30<p> This is always a tough workout now, doing 10's, even with just one arm. Just so not used to it but it was strong and good. Doing just the one arm really lets me use Hardstyle on every rep of every set and it's never easy!</p><p>Ended up with a fast pace too doing all 20 sets in just under 30 minutes. Heartrate was between 130 and 150 for most of the session</p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/qT-3n6iLgW0" width="320" youtube-src-id="qT-3n6iLgW0"></iframe></div><br /><p></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/_gikQEax8X4" width="320" youtube-src-id="_gikQEax8X4"></iframe></div>174.8 Mark Reifkindhttp://www.blogger.com/profile/13796716749125262941noreply@blogger.com0tag:blogger.com,1999:blog-6960097.post-28527149548314618672024-03-15T18:23:00.000-07:002024-03-15T18:23:48.741-07:00Thursday Ruck<p> Unexpectedly strong one. cool almost cold day even with sun out. Legs felt loose and fast from the start .</p><p>Not super fast but finished stronger than the start</p><p>45 lb ruck</p><p>6 laps</p><p>53 min</p><p>3 miles</p><p>17.66 min miles</p><p>175. BW</p>Mark Reifkindhttp://www.blogger.com/profile/13796716749125262941noreply@blogger.com0tag:blogger.com,1999:blog-6960097.post-7082452207617311222024-03-13T15:51:00.000-07:002024-03-13T15:51:13.767-07:00Low bar press redux, 195 x 1 x 6, 190 x 1 x 6, 20 kg swings 5 x 8/8, floor pushups 40, 35<p> This went very well. Started out as 'understood' load the bow concept( leaf spring) of setting up with the hips in front and then arcing back but after the first two sets with 195 I realized having the bar right under my clavicle was making it harder.</p><p>Last time I used low bar press was also the first time I ever made 225 and then the next week with two plates. BUT it failed as I was holding the bar too low and couldn't consistently get the same position</p><p>Today I just lowered the bar from the clavicle just 1.5 inches or so and it worked really well. </p><p><b>Cues</b></p><p><b>1) low bar rack position</b></p><p><b>2) slow, hips in front of bar set up/ spot the X</b></p><p><b>3) Unrack STRAIGHT UP WITH HIPS FORWARD</b></p><p><b>4) Arc back and STAY ON X</b></p><p><b>5) Press to X</b></p><p><b><br /></b></p><p></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/pOCHtFQtCiQ" width="320" youtube-src-id="pOCHtFQtCiQ"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/cMsuBWV_KyI" width="320" youtube-src-id="cMsuBWV_KyI"></iframe></div><br /><b><br /></b><p></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/JOevPpfy3kI" width="320" youtube-src-id="JOevPpfy3kI"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/8amrFfEbpjY" width="320" youtube-src-id="8amrFfEbpjY"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/wk2DytdzIXk" width="320" youtube-src-id="wk2DytdzIXk"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/Va4r5iLFkEw" width="320" youtube-src-id="Va4r5iLFkEw"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/Cd-7T1RJfoQ" width="320" youtube-src-id="Cd-7T1RJfoQ"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/7nzEEu4BfQ0" width="320" youtube-src-id="7nzEEu4BfQ0"></iframe></div>BW 176.2 at workout time!Mark Reifkindhttp://www.blogger.com/profile/13796716749125262941noreply@blogger.com0tag:blogger.com,1999:blog-6960097.post-30527945267043766992024-03-11T17:08:00.000-07:002024-03-11T17:08:21.529-07:00Press 2.0 205 x 1 x 7 ( attempts) 175 x 1 x 3 , 195 x 1 ( load the bow),laterals rear delts wt pushups<p> Well that didn't work. I could do it but I can see it would require a HUGE back step to master this safely.<br />WAY more moving parts than my current technique which I can barely do on demand. Plus a few scary misses with just 205 that gave me pause</p><p>Too dynamic</p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/AhZiZiZ86Ug" width="320" youtube-src-id="AhZiZiZ86Ug"></iframe></div><br /><p></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/nDg3vfBajiM" width="320" youtube-src-id="nDg3vfBajiM"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/pjCKTYA2opY" width="320" youtube-src-id="pjCKTYA2opY"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/nUYDk0l3fjw" width="320" youtube-src-id="nUYDk0l3fjw"></iframe></div>176.0 at start of workout!<br /><p><br /></p>Mark Reifkindhttp://www.blogger.com/profile/13796716749125262941noreply@blogger.com0tag:blogger.com,1999:blog-6960097.post-3893136321608856432024-03-10T15:30:00.000-07:002024-03-10T15:30:26.590-07:00Daylight savings ruck<p> Ack.. I could have used that extra hour today. First hour ( 6:30 DLT) in the dark. A bit hungover too which didn't help but it got done</p><p>decently strong legs, lungs etc</p><p>45 lb ruck</p><p>9 laps ( 3 a bit short corners, too much dog time last 1/2 hour)</p><p>8700 steps or so</p><p>1:30</p><p>174.8</p>Mark Reifkindhttp://www.blogger.com/profile/13796716749125262941noreply@blogger.com0tag:blogger.com,1999:blog-6960097.post-73533891285358581832024-03-10T15:27:00.000-07:002024-03-10T15:27:09.693-07:0048 kg one arm swings 20 x 5, 48 kg belt squats 3 x 10, pistol practice 3 x 3 pullaparts 3 x 30<p> Balance was a off today a bit. I tried to focus on breaking at the knee more at the start than I have been as it's turned into more hinge than athletic hinge. It wasn't bad but COM was more forward than usual and bell height suffered</p><p>I got it figured out but it seems my groove has changed a bit with these big weights if I want to maximize bell height</p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/xkEhAERGF7c" width="320" youtube-src-id="xkEhAERGF7c"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/xuRd-c003io" width="320" youtube-src-id="xuRd-c003io"></iframe></div><br /><p>the squats felt good and that groove feels very solid</p><p>Pistol practice.</p><p>really focused on keeping the right leg locked out in descent. very tired of seeing that bent knee in videos</p><p>pullaparts</p><p>3 x 30</p><p><br /></p><p>174.8</p>Mark Reifkindhttp://www.blogger.com/profile/13796716749125262941noreply@blogger.com0tag:blogger.com,1999:blog-6960097.post-51367078852896849682024-03-07T16:12:00.000-08:002024-03-07T16:12:59.935-08:00Thursday ruck<p> Strong one, surprisingly. Cool still and decent speed right from the start. Legs not sore or tight and mind was good for a change</p><p>45 lbs</p><p>6 laps</p><p>3 miles</p><p>56 min</p><p>174.4</p>Mark Reifkindhttp://www.blogger.com/profile/13796716749125262941noreply@blogger.com0tag:blogger.com,1999:blog-6960097.post-89461489711851358152024-03-07T15:42:00.000-08:002024-03-07T15:42:11.173-08:00Press 2.0 First day 190 x 1 x 5, 195 x 1 x 5 205 x 1 x 2 standups, 20 kg swings ,pushups<p> This not only went better than expected it went great. I picked up the technique right away and had no problem holding the weight in my arms off the chest. I was worried about that a bit</p><p>Still lots of detail timing things to iron out ( make sure I 1) HOLD the weight a bit after standing up 2) make sure to push the hips fowards first and not try to let the bar drop first or else the hips don't move forwards enough</p><p>Not sure I know exactly how high to hold the bar but I think 215 and 225 will sort that out</p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/3vMDj8apdcQ" width="320" youtube-src-id="3vMDj8apdcQ"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/mlzL2-EW5mo" width="320" youtube-src-id="mlzL2-EW5mo"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/q-4stbyPq78" width="320" youtube-src-id="q-4stbyPq78"></iframe></div><br /><p><br /></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/PXa-B5tChM0" width="320" youtube-src-id="PXa-B5tChM0"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/prv0faCdDdk" width="320" youtube-src-id="prv0faCdDdk"></iframe></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;">20 kg swings 4 x 6,7,8,8,</div><div class="separator" style="clear: both; text-align: center;">floor pushups 35</div><div class="separator" style="clear: both; text-align: center;">Pushdowns 12</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;">BW 175</div>Mark Reifkindhttp://www.blogger.com/profile/13796716749125262941noreply@blogger.com0tag:blogger.com,1999:blog-6960097.post-36631604144284742162024-03-06T18:37:00.000-08:002024-03-06T18:37:39.886-08:0044 kg swings 25 x 5, 44 kg belt squat 3 x 10 left leg pistol practice 3 x 3<p> Shit, forgot to post this in correct order<br />Very strong day ,with good height and speed, fast training pace too<br />Endurance good as well<br /></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/YNkNmCDt0Ro" width="320" youtube-src-id="YNkNmCDt0Ro"></iframe></div><br /><p></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/vp21TunVmf0" width="320" youtube-src-id="vp21TunVmf0"></iframe></div><div class="separator" style="clear: both; text-align: center;"><br /></div>Mark Reifkindhttp://www.blogger.com/profile/13796716749125262941noreply@blogger.com0tag:blogger.com,1999:blog-6960097.post-73928925585568189002024-03-05T05:33:00.000-08:002024-03-05T05:33:51.658-08:00Monday press shit show<p> Horrific </p><p>Missed fucking EVERYTHING</p><p>Tried with press call and missed 205 out in front, 225 twice! 215! then 205 !</p><p>Fuck</p><p>decided to start playing with Rippetoes Starting strength press 2.0 technique tomorrow</p><p>have to find a way<a href="https://youtu.be/8dacy5hjaE8?si=ALpafffHeafGRZ-A">https://youtu.be/8dacy5hjaE8?si=ALpafffHeafGRZ-A</a></p>Mark Reifkindhttp://www.blogger.com/profile/13796716749125262941noreply@blogger.com0tag:blogger.com,1999:blog-6960097.post-89368553106695164882024-03-05T05:31:00.000-08:002024-03-05T05:31:43.478-08:00Sunday ruck<p> Steady and slow ( dog breaks) but legs and lungs felt solid still</p><p>45 lbs</p><p>9 laps</p><p>4.5 miles</p><p>1 :35 min</p><p>cool and overcast</p>Mark Reifkindhttp://www.blogger.com/profile/13796716749125262941noreply@blogger.com0tag:blogger.com,1999:blog-6960097.post-57898564774146678122024-03-02T13:17:00.000-08:002024-03-02T13:17:06.082-08:00Thursday ruck<p> Early start today, 10 am, just perfect. Overcast, cool breeze light drizzle</p><p>Decent pace as well</p><p>45 lbs</p><p>6 laps </p><p>3 miles</p><p>53 min</p><p>174.3</p>Mark Reifkindhttp://www.blogger.com/profile/13796716749125262941noreply@blogger.com0tag:blogger.com,1999:blog-6960097.post-49825786853849598682024-02-28T15:53:00.000-08:002024-02-28T15:56:04.642-08:00The New Load the Bow 195 x 1 x 10, 190 x 1 x 2, 20 kg swings 4 x7/7, pushups 37, 24<p> I think I may have actually figured this thing out. Started out the same way as always , being able to lock in but not able to get a fast start, to pull the trigger</p><p>If I'm too vertical after the initial drive it slows at the top. that's not going to work with 225. If I lay back and get a good arch( lay back) I can't start fast</p><p>Then, after five sets I figured out</p><p>1) my hips have to be forward at the start</p><p>2) when I lay back after the unracking I HAVE TO PIVOT BACK ONLY FROM ABOVE THE BELT LINE</p><p>3) then I can drive straight up and the bar doesn't go forward</p><p>I also had Glenn give me the press call again to slow me down</p><p>The cues</p><p>1) Hips in front</p><p>2) Spot the X</p><p>3) Elbows in</p><p>4) unrack keeping hips forward</p><p>5) layback from above the belt only</p><p>6) PRESS TO X</p><p>I switched back to false grip too helps to keep elbows in tight. laying back from the hips forward position and waiting for the call forces me to 'wind up' the tension. a slower call is better than too fast. I have to build the full Bow tension</p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/PLQPgfssJ5k" width="320" youtube-src-id="PLQPgfssJ5k"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/qmka3zrJQjY" width="320" youtube-src-id="qmka3zrJQjY"></iframe></div><br /><p>175.8 at noon</p><p>11.7 after bath</p>Mark Reifkindhttp://www.blogger.com/profile/13796716749125262941noreply@blogger.com0tag:blogger.com,1999:blog-6960097.post-38372149368552698152024-02-26T17:13:00.000-08:002024-02-26T17:13:13.388-08:00May 8 2023 solid press technique<p><a href=" https://rifsblog.blogspot.com/2023/05/220-x-1-215-x-1-225-miss-205-x-1-x-3.html"> https://rifsblog.blogspot.com/2023/05/220-x-1-215-x-1-225-miss-205-x-1-x-3.html</a><br /></p>Mark Reifkindhttp://www.blogger.com/profile/13796716749125262941noreply@blogger.com0tag:blogger.com,1999:blog-6960097.post-3589408327431173722024-02-26T15:10:00.000-08:002024-02-26T15:10:18.147-08:00220 miss ( twice) 205 x 1 x 5, laterals, rear delts, wt pushups<p> As close as I could get without a full lockout. I tried squeezing my elbows in more at the start and that helped but I got pushed back with 220. again, the focus on knee lockout makes me more vertical at the start</p><p>we'll play around wednesday but unless something weird two plates are going on the bar next Monday</p><p>135 x 3 singles</p><p>155 x 2 singles, 1 single</p><p>175 x 1</p><p>195 x 1 ( this warmup is good)</p><p>205 x 1</p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/nNWznANgK0E" width="320" youtube-src-id="nNWznANgK0E"></iframe></div>205 x 1 x 5<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/XY1TC0qzxLo" width="320" youtube-src-id="XY1TC0qzxLo"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/fomy-Dfyu9o" width="320" youtube-src-id="fomy-Dfyu9o"></iframe></div>all like this, decent but slow at the top<p></p><p>175.2 at noon</p>Mark Reifkindhttp://www.blogger.com/profile/13796716749125262941noreply@blogger.com0tag:blogger.com,1999:blog-6960097.post-74657130544061839422024-02-26T15:06:00.000-08:002024-02-26T15:06:20.907-08:00Sunday Ruck<p> Good one but legs and hips were tired from Saturday right from the start. Nothing terrible but I knew it wasn't going to be a fast day and didn't push it</p><p>Still turned out well</p><p>45 lb ruck</p><p>9 laps</p><p>1:25 min</p><p>top speed 3.4 mph</p><p>4.5 miles</p><p><br /></p>Mark Reifkindhttp://www.blogger.com/profile/13796716749125262941noreply@blogger.com0tag:blogger.com,1999:blog-6960097.post-19553038146942569642024-02-24T17:46:00.000-08:002024-02-24T17:46:38.718-08:0040 kg swings 25 x 6, 40 kg belt squats 3 x 10, pistols, pullaparts<p></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/gTyBeGMGaps" width="320" youtube-src-id="gTyBeGMGaps"></iframe></div><br /> <p></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/cqE16O3iQsw" width="320" youtube-src-id="cqE16O3iQsw"></iframe></div>strong day. fast pace and groove felt very solid. power and bell height solid too<div><br /></div><div>173.6</div><div>13.7 b</div>Mark Reifkindhttp://www.blogger.com/profile/13796716749125262941noreply@blogger.com0tag:blogger.com,1999:blog-6960097.post-75913361043683124072024-02-21T15:38:00.000-08:002024-02-21T15:38:03.054-08:00190 x 1 x 5. 195 x 1 x 5, 16 kg snatch 3 x 7/7, pushdowns<p> This went great. Focusing on 'feeling it in my head' and seeing myself do it works much better than paint by numbers I think</p><p>Pushup</p><p>Pushdown</p><p>Internal bounce</p><p>Spot X</p><p>are the numbers. Turning myself into a rigid concrete column is the visual worked well but as I got tired I had to make sure to watch the X or the bar moved forward</p><p>Also probably better to do the sets of 195 first THEN 190 but it was a great practice</p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/sGCGL2RcwcU" width="320" youtube-src-id="sGCGL2RcwcU"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/Jg3bl-8rank" width="320" youtube-src-id="Jg3bl-8rank"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/Zt1IgwwdYCg" width="320" youtube-src-id="Zt1IgwwdYCg"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/F9jO0Yw-N54" width="320" youtube-src-id="F9jO0Yw-N54"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/8M1F2LYDO_s" width="320" youtube-src-id="8M1F2LYDO_s"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/64y70rVV0fo" width="320" youtube-src-id="64y70rVV0fo"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/CWMRzwiMPIU" width="320" youtube-src-id="CWMRzwiMPIU"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/6c_jBbZHoEM" width="320" youtube-src-id="6c_jBbZHoEM"></iframe></div><br /><p>174.4</p>Mark Reifkindhttp://www.blogger.com/profile/13796716749125262941noreply@blogger.com0tag:blogger.com,1999:blog-6960097.post-29975332975425587992024-02-19T14:50:00.000-08:002024-02-19T14:50:25.808-08:00220 miss ( ALMOST) 205 x 1 x 5 , laterals rear delts floor pushups<p> This went almost perfectly. Just a few inches shy of lockout on 220 but the technique worked, held and felt very comfortable</p><p>The stronger I pushed up on unracking and the locking the knees at sticking point really made the difference</p><p>More warmups at the lower weights ( multiple set up singles) also helped. Rolled the dice and made the jump from 205-220 and it was the right move</p><p>Just have to get many more reps under my belt with this technique. It's a keeper</p><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/mYPnBv-rpXU" width="320" youtube-src-id="mYPnBv-rpXU"></iframe></div><br /><p></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/8nlHtJEG8as" width="320" youtube-src-id="8nlHtJEG8as"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/EVFZi4rmTWs" width="320" youtube-src-id="EVFZi4rmTWs"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/bQr1vQMUdAI" width="320" youtube-src-id="bQr1vQMUdAI"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/PULhW4XcCNo" width="320" youtube-src-id="PULhW4XcCNo"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/7ySyi-UQSkg" width="320" youtube-src-id="7ySyi-UQSkg"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/kkrDK2vQR0c" width="320" youtube-src-id="kkrDK2vQR0c"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/PHhbq5V323U" width="320" youtube-src-id="PHhbq5V323U"></iframe></div><div class="separator" style="clear: both; text-align: center;"><br /></div>Mark Reifkindhttp://www.blogger.com/profile/13796716749125262941noreply@blogger.com0tag:blogger.com,1999:blog-6960097.post-15057945263741349352024-02-18T18:39:00.000-08:002024-02-18T18:39:01.980-08:00Slow and steady ruck<p> Slept well but thought yesterday's high volume swings and squats might drain me a bit and they did.</p><p>No worries I was ready for a slow one for a change. Body felt good, no dizziness just a bit fatigued</p><p>45 lb ruck</p><p>9 laps</p><p>10,003 steps</p><p>1:35 min with rest stops </p><p>4.5 miles</p><p>173.4</p>Mark Reifkindhttp://www.blogger.com/profile/13796716749125262941noreply@blogger.com0tag:blogger.com,1999:blog-6960097.post-82376058050040890452024-02-17T16:26:00.000-08:002024-02-17T16:26:52.860-08:0032 kg swings 20 x 10, 32 kg belt squats 3 x 10, supported pistol practie 3 x 4<p> Rough one today. Woke up a bit dizzy in the middle of the night and it continued in the morning. Not bad but I had to do the half somersault maneuver this AM to settle things down, Glenn came down with covid and we trained the day before so I was worried about that.</p><p>And we went fast as it was just Nick and I. 20 sets in 30 min exactly. HR was around 150 mid sets. Respiration was up too but not sure it just wasn't anxiety<br />Not covid, at least not yet<br /><br />Feel much less dizzy as the day went on ( 4 pm now)</p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/TBqlJ02yEbg" width="320" youtube-src-id="TBqlJ02yEbg"></iframe></div>173.2<div>13.5 ( late bath)<br /><p><br /></p></div>Mark Reifkindhttp://www.blogger.com/profile/13796716749125262941noreply@blogger.com0tag:blogger.com,1999:blog-6960097.post-63736638362352837012024-02-16T05:44:00.000-08:002024-02-16T05:44:43.561-08:00Thursday ruck<p> Decent ruck. Not cool but not hot either</p><p>Tested last lap speed and ended up with 18 min mile and 18 beats per 10 sec which equals 108 BPM which seems low but that's what it was</p><p>45 lbs</p><p>6 laps</p><p>3 miles</p><p>54 min total time</p>Mark Reifkindhttp://www.blogger.com/profile/13796716749125262941noreply@blogger.com0tag:blogger.com,1999:blog-6960097.post-25721212644472339832024-02-14T16:19:00.000-08:002024-02-14T16:19:03.618-08:00190 x 1 x 5, 195 x 1 x 3, 205 x 1 x 2, 16 kg snatch 5 x 5/5, band pushdowns 3 x 10<p> This went great. Changed back to a full thumb grip, racked the bar a bit higher and really focused on locking the knees at the start</p><p>Later in the workout I realized how crucial RE locking the knees at the sticking point is, too</p><p>I based everything off of this series of great presses last year , just about this time</p><p><br /></p><p><a href="https://rifsblog.blogspot.com/2023/03/225-two-plates-x-1-205-x-1-x-5-66th.html">https://rifsblog.blogspot.com/2023/03/225-two-plates-x-1-205-x-1-x-5-66th.html</a><br /><br />and this two plate make, the only time I've 225 in back to back workouts and just missed in a third<br /><br /><a href="https://rifsblog.blogspot.com/2023/03/225-lb-press-13th-timetwo.html">https://rifsblog.blogspot.com/2023/03/225-lb-press-13th-timetwo.html</a><br /><br />today went great</p><p>Push up<br />Pushdown<br />Push to X</p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/6egXVJ6IJdI" width="320" youtube-src-id="6egXVJ6IJdI"></iframe></div><br /><p></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/r9GpH_lnKVU" width="320" youtube-src-id="r9GpH_lnKVU"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/i1SYovS9XZk" width="320" youtube-src-id="i1SYovS9XZk"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/uO-Y3wqWQN4" width="320" youtube-src-id="uO-Y3wqWQN4"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/W1nO08qtEmM" width="320" youtube-src-id="W1nO08qtEmM"></iframe></div>HAVE to remember that at the sticking point to re lock the knees OR they get soft, I sink and the bar goes forward<div><br /></div><div>kb snatch</div><div>5 x 5/5</div><div><br /></div><div>better than last week. pretty happy with my overhead lockout on both sides!</div><div><br /></div><div>174.4</div><div><p><br /></p></div>Mark Reifkindhttp://www.blogger.com/profile/13796716749125262941noreply@blogger.com0