Tuesday, August 11, 2009

10 Minutes of 6 RPM Jerks

Slow and steady was the key today. Returned from vacation yesterday evening with two days left to "vacation from my vacation" before actually returning to work. Did some home improvement projects today and fit in a nice workout this evening. I have decided to cut out all assistance work for the last two weeks leading up to the Worlds.

Warm Up: Rib pulls/Arm Sweep
OAJ(16kg) 10/10
OAJ(20kg) 10/10
Jerk(20kg) 10
OAJ(24kg) 10/10
Jerk(24kg) 10
Jerk(28kg) 6 rpm x 10 minutes - 60 reps

It absolutely amazes me how much easier 6 rpms is compared to 8 rpms. I am able to rest in the rack at 6 rpm and I never go into the red zone. My breathing remains nice and relaxed. Someday, I hope the 32s will feel like this!


Mark Reifkind said...

nice dude. have you gone ten minutes int he jerk before? sorry but I just started reading your blog.

MKSchinabeck said...

You would have to go back to November of 2008 to see my start in GS, but here is a short primer:
I was looking for a new challenge after the September 2008 RKC cert and decided to give GS a shot. I dropped down to 16kg bells and started jerking until I could go 10 rpm x 10 minutes and snatch 20 rpm x 10 minutes with one hand change. I then bumped up to the 20kg bells and repeated myself and then to the 24kg bells. During that time, a GS meet was announced at the Arnold Sports Festival in Columbus, OH in March 2009. Since I am fairly close to Columbus, I decided to give it a shot - there, I posted 93 jerks and 141 snatches with the 24kg bells going 10 minutes in both the jerk and snatch sets. Since March, I have been training with the 28kg bells in hopes of making Candidate for Master of Sport in the biathlon at the WKC World Championships in Chicago in 2 weeks. In the 90kg weight class I will need to hit 73 jerks and 140 snatches (70L/70R) with the 28kg bells. I have hit my CMS jerk numbers 2 or 3 times in my basement going the full 10 minutes. Today, I considered a medium day, going the full 10 minutes at a reasonable pace of 6 rpm. The more pressing issue is my snatches. I have not yet been able to hit my numbers in practice - best is around 124. I am hoping some rest leading up to the event and a bit of adrenaline will push me over the top. If I hit CMS numbers, my longterm goal is to make a run for Master of Sport in the biathlon - 73 jerks and 140 snatches with the 32kg bells.

Mark Reifkind said...


thanks for the synopis and kudos for the hard work and accomplishments! GS is no joke. and anytime ANYONE gets on a platform to test themselves I have great respect.You'll get your snatch numbers no doubt. I enjoy your blog. I always enjoy reading about people who really train and what they are actually doing.
what gives out on your top end snatch sets?

MKSchinabeck said...

My hands are the thing that makes me stop. I don't want to tear my hands, especially this close to the comp. Ultimately, it is a technique issue. I am still mastering the finger lock and my arm gets jerked on the descent which eventually causes hand problems. Eventually I will figure it out. Keep checking in.....I will record my sets at the Worlds and post them when I get home.