Tuesday, March 17, 2009

Playing with the 28kg

Well the new WKC Classifications were announced this week and I think they are going to make things a bit easier and safer for me.  Having made level IV (in the old system) at the Arnold, I was going to have to move to the 32kg bells to climb any higher.  Now, this is something I think I can do, but I was concerned about injuring myself while rushing too quickly to make the move to the 32kg bells.  Now, with the new classification, I am essentially a level I from my Arnold performance and my next step is CMS (Candidate for Master of Sport) which will require 73 jerks and 70L/70R snatches with the 28kg bells.  This is a much more logical and doable step for me.  I also think that by working the progression with the 28kg my jump to the 32kg won't be so tough.  So, now my new goal is to reach CMS by this summer.  

Today, I decided to jerk the 28s to see where I stand based on my work with the 24kg bells.  I have to say that I am surprised with the result.

Jerk(16kg) 10
Jerk(20kg) 10
Jerk(24kg) 10
Jerk(28kg) @ 6 rpm x 6 minutes
Jerk(24kg) @ 10 rpm x 4 minutes
Swing(32kg) 30R/30L x 1 set

My 28kg jerk set went very smoothly.  I originally planned a 5 minute set, but I was feeling good and decided to go for the extra minute.  I could have gone longer.  I am surprised how the heavier bells really make the jerk a full body exercise.  The leg drive truly becomes a critical component of the lift.  A few months ago, the jerk was my weak lift, but now that I have found a comfortable rack and can actually rest, I think it has become my stronger lift.  Making the CMS snatch numbers is going to take me longer.  I will get an idea how much longer tomorrow when I plan to perform a timed snatch set with the 28kg.


Brad said...

Hi Matt,
Congratulations on your performance at the Arnolds.

How many days per week do you workout GS? From your posts it seems about every other day. Do you do anything else that it not posted on your blog?

I feel like I have my workouts dialed in, but the proper frequency remains a question. Currently, because of my work schedule I end up exercising 5 days per week, usually 5 days straight. Not all my workouts are GS, I go to a Crossfit gym too and enjoy the WODs. I usually do GS 3-4 times per week.

I would love to here your thoughts.

Brad Jones

Howie Brewer said...

I hear you brother and agree. Being a few steps behind you, I had just started messing with the 24kg bells up from the 16's but they felt really heavy. Now I can ease up just a bit and transition into the 20's first without killing myself. I like the new ranking. It allows for easier transitions and helps the ego.

Nice work with the 28's!!

MKSchinabeck said...

Brad, I have found that 2 days on 1 day off works the best for me. Typically I do jerks and snatch assistance(swings) one day and then snatches and jerk assistance(OAJ) the next day followed by a day off. Since the Arnold I have been flying by the seat of my pants until I return from a family vacation the first week in April. I then plan to start a new training cycle which will be 2 days on, 1 day off. This pattern allows me to recover better and the workouts don't last as long. I have pretty much quit all other forms of exercise besides my bells. I will do some TGU, pushups, pullups, ab wheel at the end of workouts, but that is it.

Howie, Thanks. Keep working the 20's. I did the progressions starting with the 16s, 20s, 24s, and now on to the 28s.

Howie Brewer said...

That's the plan, Matt. I too am now working 2 days on, 1 off. I have found I don't like taking more than one day off in a row. I feel like I start to lose the feel for the bells with too much rest.

Aaron Friday said...

Dr. Matt Schinabeck, Master of Sports.

I have no doubts that you'll do it.