Monday, December 15, 2014

Barbell Mil press , KB hack squat, pushups, sled

Pretty freaking sore from the weekend but it seemed to loosen up a bit as the day went on. Grey cold didn't help things but at least today was low volume. Shoulder has been feeling much better of late, with almost zero nervy stuff going on but still loathe to do too much overhead work as I am enjoying it not feeling out of place :)

Military press
45 lbs x 5 x 2
55 lbs x 5
65 lbs x 5
75 lbs x 5 x 5

these felt as good as they ever have. Had the Oly heel on and that was good. In Israel I worked up to 40 kg for 3 sets of 2 and then pyramided back down but it felt very heavy. this felt solid and not bad at all. Shoulders didn't hurt after and still feel good 3 hours later as I write this

Kb Hack squat

Have wanted to do these ever since I saw Steve maxwell do them at the first RKC kettlebell Bash or convention in Vegas in 2006 or so. He used the 40 kg and went ass to grass. I never thought I could even attempt them. It took a few attempts as I tried to do them on my toes  first and that didn't work. Once I stood on the edge of platform it was no problem. Feet and calves are not mobile or strong enough. Ye't
Have a ways to go with depth and technique but it was a great start

4 sets of 12 with 16 kg

VMO's should be screaming tomorrow :)

Floor pushups
3 sets of 10

shoulders are tired though :)

Sled Drag
100 lbs x 25 ft x 3 laps

haven't done these in awhile, can really feel the glutes working, especially after all the quad work in the hacks

took it fairly easy. still feeling jetlagged ! building back gently



Chris said...


What do you feel the hacks offer that goblets don't?

Mark Reifkind said...

MUCH more knee flexion from the ankle end of it. the goblets hinge the knee and hip, the hacks work the knee bend with the ankle.
have to open it from both sides. I have a long way to go on this, my ankle was as locked as my knee all this time

Chris said...


Is the aim to be on the toes as Tom Furman writes?

Flat footed sounds hard

Mark Reifkind said...


yes, I tried it on my toes at first and couldn't do it, so I stood on the edge and that worked, but I will progress towards just the toes

Anonymous said...

Is it a flexibility issue that has you not shoving your head forward to finish the military press?

Peace ~ Bear

Mark Reifkind said...


yes, flexibility and mobility from a very old shoulder injury. the bar presses are actually making things better as well as getting my cervical spine adjusted from a chiro