Wednesday, November 19, 2014

Snatch Vo2 30 sets of 7 and a regression

I don't think I should be doing this. Trying to go overhead with kettlebells, as much as it pains me to say it ( and, do it ). It just isn't working and I spend more time trying to fight my shoulder than I do anything else and the overhead position still sucks.
From a work capacity and cardio( and even my left shoulder) it's no problem to fight through. But add in that freakin dull ache in the shoulder and it's too much.

Just the same as I have given up on the snatch test, or snatching anything over the 24kg again, I think I just have to give up the kettlebell snatch. I want the cardio work, the metabolic conditioning I get from snatch vo2 training, plus the gut check, but I think I will have to substitute swings instead.

Kenneth Jay told me when I asked how close using the swing instead of the snatch to snatch for increasing the heart's capacity and vo2 max and he said it wasn't close- no more than EIGHTY PERCENT  as effective!

Well 80 %, especially at this point in time in my training and shoulder ability, will have to do.

Especially when I think of it as assistance work for my five minute swing tests. I will have to figure out the reps per 15 second (probably no more than 10) and the weight ( it should be light enough to go very fast, just as in snatch vo2) so that means probably the 16 and 20 are it. Perhaps the 24 kg if I dropped the reps to 8.

I will have to play with this, and now that I think and write about it, I'm getting more excited about the idea. It 'fits' more well   :) with my current training and goals and , of course, my obsession with the swing.

Tracy says the weight has to be light enough so that you can swing it, it can't swing YOU. And as the person who has done more swings than anyone else in the world and studied as well I believe her. It will just have to be played with.

It fits. Heavy swings on Saturdays; light and fast on Wednesdays. Strength day and dynamic swing day. Pefect, really.

Snatch Vo2
16 kg
30 sets of 7
210 reps
7560 lbs work

just no fun at all. Glenn still out so even less fun. Left arm was fine but trying to adapt the form with this shitty overhead screwed any semblance of smooth technique out the window.


Walking lunges
4 laps of 40 steps

these were tough today. just frustrated with the snatches

Parallel bar pushups feet on floor
four sets of 10

shoulder not happy.


three laps of 50 feet

this actually felt good but I my CNS was cooked and I was too. wanted to do more but couldn't. Need to crawl more and sled less

Also, my back did not like the farmers walks. Restricting my upper body gait mechanics doesn't work at all for me. Lesson learned. Crawls are it.

roll  stretch and hang.

feel better already

never quit- just find a way through.


Diana said...

No doubt it's no fun having to "give up" something because our bodies just can't do it anymore. I know this first hand as well.
While I have no issues doing snatch Vo2, I am excited to here how doing it with swings works out!
Getting that new knee open many other doors that were closed for awhile, not doing snatches will only give you more time to enjoy that knee!

Morgan L. said...

You're not giving up anything, you're replacing it with something better. Big difference.

Mark Reifkind said...


thanks for the kind words. I've had to do this before so I'm familiar with it. And if I had to choose between squatting and snatching squatting wins.
time to go look inside and see what's up with the shoulder

it's only been 38 years since a doc looked at it :)

Mark Reifkind said...

Morgan, not sure if it is better but it will have to do. definitely more commensurate with my present swing test goals, that's for sure.

thanks man :)