Training-WC-W7D2

10/6/2010

Sergey Rachinskiy

Notice how the kettlebell sits in the palm of the girevik in the above photo. Sergey Rachinskiy is a Russian and World champion in his sport, he is worth learning from. He punched his hand all the way through the handle of the bell so it sits on his lifeline in his palm, meaning there is little or no visible palm showing under the bells handle. Do this and you will have a much stronger overhead position.

1a. 1 arm KB snatch 4x6-8
1b. Band pull aparts 4x20

2. BB 3 position snatch 5x3
-high hang, below knee, floor

3. Deadlift 6x4

4a. GHR 3x10
4b. Jumping lunges/bulgarian split squats 3x10/10

5a. Ab rollouts 3x10-15
5b. Reverse hypers 3x10-15

5 Comments

Rick

10/7/2010 03:58:41 am

I enjoyed that one. Cheers.

Whats your take on the stability or bosu ball as a piece of training kit for athletes?

I started taking a stability ball core class once a week because I heard it was good for rehabilitation and prehabilitation. I had a continued back problem (not from lifts, but because I work behind a desk most of the day). Since then not only has my back been better, but I feel I'm gaining in other forms of training as well (probably also partly due to the fact I'm following your workouts more ;) )

Cheers pal.

Rick

Matt Wichlinski link

10/7/2010 10:18:15 am

Cheers, Rick

I believe you have answered your own question. If something makes you feel better, you should be doing a lot of that thing, granted it doesn't hurt anyone else or sabotage your long term progress. For example, I feel good when I relax under a palm tree on the beach with a bucket of chilled Corona's. But too much of that and... You get the picture. The stability balls are great to work into your routine with the occasional unbalanced one leg push up or plank variation, but if you neglect the old school tried and true shiznit, your strength will be as deflated as that stability ball after Kirstie Alley mistakes it for a giant meatball.

Rick

10/7/2010 04:47:44 pm

Hi Matt,

Thanks for the reply. I follow you (even though I didn't know who kirstie alley was). The stability ball work I do hasn't replaced anything. I see it as active recovery. Another plus is I feel its helped with postural awareness for better form in lifts. So I think its worth the space it takes up.

How much did you pay for your olympic ropes. The TRX ropes are stupidly expensive here in the UK.

Rick

Matt Wichlinski

10/8/2010 04:47:06 am

I'm not sure what you mean by Olympic ropes, but the rings with straps you can get from several stores like rogue fitness. Long conditioning ropes can be found on eBay, and of course you could easily make your own suspension trainer with some lashing straps and PVC. Just look on YouTube for homemade suspension trainer or homemade trx. It can also be found on Rosstraining.com

Rick

10/8/2010 07:39:55 am

Yeah I meant rings with straps. Thanks for the advice. I'll look into the homemade stuff.

Cheers,
Rick

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