Wednesday, August 27, 2008

Four days rest and back to training

My right inner elbow had been really been bothering me since last Friday so I decided a rest was called for. I went four days and today I resumed training.

Weight: 180 1/2 lbs
Evening snacks have crept back in .. gotta can those.


Elbow Extensor work super set:

A1: 10lb Shotput x 1 x 4 wrist extensions
A2: 10lb Shotput x 1 x 10 reverse wrist extensions
2 sets

BW x 1 x 10 PowerWheel On knees roll-out, 5 sec hold, roll-back

Late Afternoon:

Z-Health: Neural Warmup 2

32kg x 2 x 10/10 One-hand swings

24kg MaxVO2 Snatch @ :15/:15, 8 reps/set
12 sets, 5 min rest
8 sets, 2 min rest
4 sets, 2 min rest
4 sets, 2 min reset
2 sets
Total: 30 sets

24kg x 6 x 5/5 Dead hang snatch @ 1 set / 2mins

32kg x 1 x 20 Two-hand swings

I returned to Anytime Fitness to perform this workout. With me having to be a work early these days, I had to move my training session to late afternoons .. Anytime Fitness is only two minutes away .. very convenient. When I arrived there were only two other people both of whom were plugged into their mp3 players leisurely cruising on cross-trainers watching HDTV. As more folks came while I was in the middle of my MaxVO2 sessions, I got an assortment of "WTF is that guy doing!?" looks .. its possible the beep from my Gymboss timer going off every fifteen seconds might be annoying them (its on its loudest setting so it can be heard over the background music that is piped in at a pretty loud volume) but no one's called me on it.

It was nice to bump from 10 to 12 sets for my 1st session of MaxVO2. Also the 8 sets for the next session was an improvement over last time as well.

There was an interesting post by Pavel on the RKC Forum, about the difference between snatch tempo and speed. Specifically training for an SSST or TSC snatch test encourages a very fast tempo. The problem with only training this way typically "encourages incomplete reps (shoulder and hip ROM)". To remedy this, he suggests one should complement this with some slower tempo practice but still with explosive full ROM snatch each rep (high speed) including a solid lockout.

The majority of my snatching recently has been trained the MaxVO2 way which is practiced at both a quick tempo (eight reps per 15 seconds) and high speed per rep. The lower volume Dead-Hang snatches provide a slower tempo yet still there is an emphasis on each snatch being explosive (high speed) with a full ROM, i.e., after a solid lockout I lower the bell to the rack position and then to the dead hang position. As a result I'm pleased to get an indirect validation of my snatch training methodology.

One final note of possible interest is that I went raw for all 300 snatches and my hands were absolutely fine .. I'm actually finally developing a snatch groove.


Jason said...

Very nice on the snatches! 8 reps/set with the 24kg is no joke! The speed vs tempo post was excellent!

You gotta love the Globo Gym patrons....they have absolutely no clue. I hope the elbow gets better!

Martin Schap said...

I regularly bring kettlebells to the gym at work. The chest and triceps/ back and biceps crowd clearly doesn't know what to make of them. Who knows though, maybe the gym will be a source of clients?

Franz Snideman said...


you are an animal dude...all that work the 24kg for 8 rep sets. Frickin awesome man!

I couldn't keep up with you if you paid me!!!

Franklin B Herman, RKC said...


I really appreciate the encouragement! And my elbow feels much better now that I'm training again, however I'm still passing on pull-ups for the time being.


I thought that the gym might be a possibility as well; I'm not quite ready to pitch anything there yet.


Thanks west coast bro! Someday I hope I can snatch the bulldog with that incredible explosive power that you man handle it with!