Saturday, November 01, 2014

32 kg One Arm swings,Goblet squat,24 kg front squats, pushups, 24 kg farmers walks

This went very well. It was tough, especially from set 7 on but strong as well. This is the fastest I've swung this bell, the most overall power for sure. Especially with this volume. This is what I've been training for. To do more work than ever, easier and not feel anything the next day. Adaptation to huge workloads.
Their is nothing like the swing for this. You can't do more work, more safely than swing, snatch and clean training.And the swing's the thing.

Shoulder has been feeling fantastic lately too since I started experimenting with elbow circles in various planes. It seems the wrist, elbow and shoulder connection responds well to these as well as the barbell overhead work. SO nice to not have that dull ache in my shoulder 24/7!

Plus when the shoulder is not sitting well, these circles re adjust it faster than anything else I've done yet. Which is exactly what I've been looking for. And, with no 'toys' to use to do it, either.

One arm swing
16 kg x 5/5 x 3
20 kg x 5/5
24 kg x 5/5
32 kg x 10/10 x 10
200 swings
14,000  lbs work!

these went great still had to stay focused and not take them lightly but I felt very strong.

Goblet squat
20 kg x 3
24 kg x 3
28 kg x 3

this is the perfect place for these- as a mobility warmup. Felt great

Double KB front squat
2 20s x 5
2 24s x 4 x 3

very very strong. but man I am noisy. Love this variation, with my elbows on my knees. better than last week and the stance is right

Pushups horiz pbar

15, 15, 11, 15

did the last set after the farmers walks

Farmers Walks  2 24kg x 100 ft x 3 laps

these were great. really stretched out the traps, elbows and shoulders AND they weren't that easy.Life is so much easier when you can walk easily.

datsit. Strong ruck walk tomorrow in the rain !


Unknown said...

What is a good resource for the elbow circles Mark?

Mark Reifkind said...

this is the basic idea: I do them in both directions with the arm in a variety of positions but mainly behind the body and while lying on the floor

Mark Reifkind said...

I also focus greatly on making sure i include internal rotation of the shoulder AND wrist as I do them

for me getting all these joints to rotate in sequence in both directions seems to be key.

Unknown said...

Thank you Mark. I appreciate you sharing these tips.