Wednesday, December 13, 2006

Snatch Only Day!

Like last wednesday I am keeping with the "one movement" rule for now and only performing snatches. My forearms and elbows are giving me fits,and thanks to Rif's advice I am doing some soft tissue work and trigger point release to aid in the healing. My volume has increased a bit with the higer rep KB work and I can feel it. For that reason I lightened the load today.

16kg 20/20, 20/20, 20/20, 20/20 = 160 reps

Short and sweet, the way I like it. Although forearmd are so jacked with blood right now I can hardly type on thie keyboard :)


Mark Reifkind said...

one thing franz, if your forearms are filled with trigger points and stuck in flexion I would not advise reps so high or rest periods so short that you get a killer pump. I dont thing killing the grip right now is a great idea. I would do more sets and less reps and stay away from the pump.

also dont be dismayed but it takes ALOT of bodywork ont hem regularly to open them up. just dont give up til they do.

Franz Snideman said...

I was thiinking the exact same thing while I was doing the workout.
Need to do that, less reps and more rest!

Bodywork is a key. My pronator teres on the right arm is a joke, it almost feels like steel.

Pete Diaz, RKC said...

That's too bad about your forearms Franz. I know I will be gearing up for the snatch test for the April RKC. I know I have plenty of time, but I am not going to cram in the last 10 weeks like I did last time!

Mark Reifkind said...

open that pronator up my man and great things will happen to your elbow.guaranteed.

Franz Snideman said...

Yes Pete, it is always better to be prepared! Start your training now and take care of you hands, wrists, and elbows!

Mark Reifkind said...


Franz Snideman said...

Took a couple of days off to rest my elbows Rif. They feel significantly better with the rest!

Thanks for checking in!

Franz Snideman said...

Although when I lift a weight or KB off the floor, MAN those elbows hurt, and really the pain is in the joint! Ouch. As long as I don't lift anything they feel okay! I got some bodywork last night and that helped. Looks like this week is a stretching and recovery week!

The Dymmel said...


That sucks about your elbows. Remember what Ken Black says, too. Get some rubber bands and work the extensors. Just like doing work with opposites to get something loosened up.

Now get back to training. We want to see something new. You've got a whole gym full of stuff that you don't have to "grab" to use. lol.

Franz Snideman said...

Thanks Tim! Good point and thanks for the advice. I have all this stuff that I need to use, thank bro!

Yoana said...


I hope this exercise can help you:

I think you will feel better bringing fresh blood to that area.

You should do it at least 3 to 4 days per week. I know how busy you are but it only takes 2 minutes of your time.

Franz Snideman said...

Thanks Flaca :)