Wednesday, March 01, 2006

Yesterday's Training

Yoana and I went to sell a keg to a Russian guy named Demetri who owns a gym in the San Diego Area. Well, we thought we were going to stay just 5 minutes and we ended up staying almost 2 hours. To make a long story short, both Yoana and I are SMOKED today. This guy Demetri, a GS competitor and very EVIL trainer, put us through some torture. Here is a list of some of things he made us do:

#1)He made me pick up a 170 pound MB from the floor. Very awkward, and very heavy, but I managed to get it to my right shoulder. Then I did a couple of more MB shouldering with 150 pound and 125 pound MB. Challenging!

#2) After that he tested my "pinching" strength to see if I could pick up a softball size MB that weighed 20 pounds, BRUTAL. I surprised myself and him that I was able to do it, especially since I do not have large hands.

#3) With the same 20 pound MB, he tested for 2 minutes passing the MB around my body as fast as I could for 1 minute in one direction, 1 minute the other direction. His record is 52 reps one direction, 52 reps the other direction in two minutes. First minute I got 54 reps, for I'll beat him I thought. As soon as I switched directions for the second minute, I hit a wall. Much harder the other direction, I ended up with 39 reps. Forearms, wrists, fingers and my core were FRIED. That is an awesome conditioning exercise that I must use with clients. AWESOME!

4) Then he tested my GS style with the 32kg (offical competition bell that feels alot different than the Dragon Door KB). My pace was to be 15 reps per minute with a pause at top. Difficult but not too bad. Completed 1 minute x 15 reps on the right, then 1 minute x 15 reps on the left.

5) From there he and I did single arm high pulls with the 40kg KB, that was the worst. Making me hold it just in my fingers, I felt that every rep I might lose the bell. Tweaked my left bicep tendon a little bit. Very sore today in the biceps. Completed 2 sets x 15 reps on each arm. Sweating and nauseated, it took me over 90 minutes to come down from that. It was more than difficult.

6) Now the grand finale! I lay on my back with the 170 pound MB on my stomach for time. I wanted to quit from the first 10 seconds. Never have I tried anything like this before. BRUTAL!!!!!!!!! Everything hurts, most of all my neck and head.I think the pressure created from the heavy weight causes you to tense beyond normal. I made 2 minutes and 15 seconds. Great internal ab work but questionable to give to some people. I liked it even though it hurt more than anything I did that day.

7) Yoana was tested in a MB exercise. The exercise requires bringing the MB overhead and then smashing it on the ground and immediately catching it and bringing it back over head for 100 reps straight. She used a 25 pound MB. She did 100 reps in 3 minutes 14 seconds. Yoana is in phenomenal condition and she was turning GREEN at rep 70. Her whole body was starting to shake. She is one tough customer to get through that punishment.

We are both fried today but you know what, we LOVED it! It was something new, challenging and made us both get way out of our comfort ZONE. Look forwarding to using these new exercises with ourselves, our clients, and in our classes!

Today I think I will rest, might be a good idea. Stretching and mild joint mobility are needed today! Thank God we both have a massage on Friday!



Joefitness said...

That is great...good laughs from this. I think Demitri used to train in SF, not sure if it is the same guy?

Sounds like fun!

Rest is probably a good idea :-)

Franz Snideman said...

Joe - I think it is the same guy. We showed the Russians the the United states Athlets can compete with those bad ass Russians.

Rest - GREAT IDEA!!!!

Mark Reifkind said...

Ok franz YOU ARE FREAKING NUTS!!talk about not respecting your lower back! all that in one session? man I am impressed but remember its not DOING the workout thats the problem for guys like us. Its SURVIVING the workout that is. I am seriously impressed that you could even snatch the 32 after all that grip work AND totally pre fatiguing your core.
you are stronger than you think.

If Yoana turned green it must have been one hell of a test. take care

Mark Reifkind said...

oh and i just read about your biceps . get yoana to release your levator scapulae when it locks up later today. also your teres major and pec minor. oh, and Dimitri IS crazy.

Franz Snideman said...


Yes, I am a little crazy. I am very sore but I don't feel "damaged" like I have after many workouts the last couple years. I was surprised that I was able to snatch the 32 KG after the grip work, but more suprised that i did 2 sets of 15 high pulls with the 40kg. That was CRAZY!!!

Mark Reifkind said...

good to hear you are ok! very impressive.