Saturday, March 10, 2007

Snatch

Good solid workout today.

One arm swings:
26x10/10
36x8/8
44x5/5
53x5/5
63x5/5
72x5/5 ! this felt great! very fluid and strong.

snatch
36x5/5
44x6/6

53x6/6x12 sets 144 reps/7632

Snatch holds
44x30 sec
53x30 sec x4 sets

this went great! Overhead lockout getting much more stable.

Halos/face pulls/ stick presses
four circuits

also great, should feel solid!

3 comments:

Royce said...

Hey Rif do you think the extra shoulder work had anything to do with your overhead position getting more stable??

Mark Reifkind said...

actually royce, I think the stick press/upward shrugging has released the scapula a lot and that has helped; not kb pressing has helped and finally getting the teres major to stretch out has helped the most.

I do think the overhead holds are good though and help me find the best overhead position.

Royce said...

Cool, I was mainly asking about the stick press/upward shrugs, and the stuff from that article on t-nation.
Reason why I ask is that although I have never had shoulder problems (or at least very minor ones by comparison) I have been doing the JS band pulldowns, pushups where I extend my shoulder, and empty bar upward shrugs, combine that with some JM stuff and the stretches from ETK and the occasional windmill or getup and my shoulders feel phenomonal.

Thursday ruck

 Another decently strong one. Cool weather again and that helps.. Calves were tight, the only thing slowing me down 45 lb ruck 6 laps 3 mile...