Wednesday, May 14, 2008

achieving my RKC snatch numbers

To bed around 11pm and again woke up with a sore right elbow around 3am. I was able to get back to sleep until 6:30am. Weight: 176 lbs. Back on target.

I hadn't snatched the 24kg in quite a while so I decided to go for it and test my RKC snatch numbers:

Double 32kg x 1 x 5 warm-up swings

24kg x 1 x 20l/28r RKC snatch test protocol (PR!)
Reps: 48

BINGO! That's the magic number for my weight (80kg) and age (54). This came much quicker than I expected .. time to register for an RKC Cert! A full day of rest and the recent 24kg one-arm LCCJ timed sets must have played a big part in this nice gain.

I decided to continue with snatches:

Snatch:
24kg x 4 x 5/5, 1 x 6/6 @ 1 set/min
5 minute rest
24kg x 6 x 10 1 set/min alternating hands
5 minute rest
24kg x 4 x 10 1 set/min alternating hands

Total snatch reps: 200

The sets of 10 each arm alternating on the minute as suggested a few weeks ago by Aaron were not as difficult as I thought they would. Its a great feeling to continue moving forward and still have fun!

I plan on continuing with the LCCJ timed sets 3 times a week. I will only test 24kg snatching once per week to keep it sharp and intend on improving it to create some headroom for the eventual real test. I thought I would try a some LCCJ with the 32kg:

32kg x 1 x 4l LCCJ (PR)
32kg x 1 x 2r LCCJ

The four with the left were a big surprise as I previously could only do singles. It was so demanding I had very little in the tank for my much stronger right side and had to settle for two.

Double 24kg x 1 x 1 snatch (PR)

This is a very scary lift for me and I had never succeeded with it before. I missed on my 1st two tries and then couldn't duplicate it after getting a single. It was ugly as hell but still a double snatch. Not ready to GTG these yet but at least the ice is now broken.

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Diet and Nutrition Log

Breakfast:
1 bowl of Kitchari with sweet potato and green gram curry
2 cups of coffee with tbs of 1/2 and 1/2
2 dates

Morning Snack:
4 oz of Kefir
Whey protein shake

Lunch (out):
2 small plates of assorted Chinese buffet entries mostly meat and veggies
1 orange
1 bowl of icecream

Afternoon snacks:
1 very small helping of pan-fried salmon, steamed green beans
1/2 tangerine

Dinner:
1/2 glass of red wine
1 bowl of Sichuan shrimp with veggies, ma-po doufu, pan-fried shrimp, brown rice and sweet potato
1 small scoop of ice cream

Evening snack:
10 green beans
2 oz pan-fried salmon
1/2 tangerine
1 small handful of roasted almonds

My snacks have moved closer the Precision Nutrition guidelines which suggest some protein, veggies and fruits with every snack in lieu of breads, pastas, potato, and rice. I showed great restraint at the Chinese buffet today by focusing on meats, seafood and veggies in small to moderate portions.

4 comments:

Aaron Friday said...

As you found out, doing 10 on the minute is actually a very civilized way of snatching.

If you can do 20 minutes of this straight up, I predict you'll surpass that nice PR you hit today, next time you try it.

Franklin B. Herman said...

Hi Aaron,

Good suggestion, sir .. for my next snatch workout next week I'll give it go.

I forgot to mention that I taped my left hand (the one that always gets ripped to shreds during a heavy snatch session) per Rif and not a tear, blister or scratch .. the guy's a freak'n god in my book!

Howie Brewer said...

Yeow!! Double 24kg Snatch!! Nice!!

Franklin B. Herman said...

Howie, the dbl 24kg snatch was really fugly .. not gonna attempt another one for quite a while ..