Thursday, November 29, 2007

Five Min SSST with 16 kg

The first three minutes:

The last two minutes:

121 total reps in five minutes.first attempt at this with the 16 kg.

This was tough on my lungs, and I realized that right away! I knew if my breath went, it would be over. As soon as I started to struggle with breathing, all technique went out the window! Looking at the video and remembering what it felt like, strength wise my lower body wasn't being utilized, and my descent on my right side could of been a little more efficient....oh was the first time, but not the last!

The rest of my workout;

8 dbl clean,push presses w/12kg, 30 sec work,
30 sec rest
x 8 sets = 8 min.

2 minute roundabouts w/1 minute rest, alternating

w/16kg x 5
w/12kg x 5

10 sets total = 30 min.

About 45 min workout

I decided to work off last nights sugar binge, and take the opportunity to build some muscle with my weight being up. I didn't feel necessarily strong today, the original plan was to test Saturday morning. But I'm anxious to get back to normal (for me) weight and I didn't want to "diet" before testing.


Aaron Friday said...

That's an outstanding number for 5 minutes! Tracy, do the TSC next spring.

fawn said...

No kidding Tracy! Very nice. I love the sprint at the end.

Tracy Reifkind said...

Aaron, Deadlift...maybe.

I didn't prepare enough for this, looking back on it. Although that was part of the point...I want to pick up the damn thing on any day and just do it!

I'm sure Fawn made it look easier!

Tracy Reifkind said...


What was your number...117? Crazy strong considering you are a good 5 - 10lbs lighter than me.

5 minutes fast, way harder than 10 minutes slow!

Franz Snideman said...

Great job on the 5 min test with the 16kg. The heavier the bell your lungs will get taxed, big time!

AS your husband always says "it's all easy until you lift heavy."

Bill Fox said...

Nice work Tracy - 200 in 10 minutes will be a "breeze".....

Lauren Brooks said...

Wow! I wont be standing next to you at the RKC next year. 8-)

Tracy Reifkind said...

Thanks Franz,

Good thing Yoanna is temporarily out of commission...she'd be kicking everyones ass!

And as far as heavier weights being harder, I tried push pressing the double 16's, huge, huge difference than the 12's

Tracy Reifkind said...


200 in 10 is the next goal, I think I can do it, But I'd really like to get 130 in 5!

I started out with a 13 rep per 30 sec (with 2 trans)and fell off pace after 1 min. 30 sec! I didn't expect to fall off pace so quickly.

Lots of room for improvement. In fact I just decided to do the 5, balls out, test less than 2 weeks ago..instead of the 10 minute test again.

Tracy Reifkind said...


Pull up and pistols will be the challenge in June. Considering I've never done one of either, I think I'll stay away from you too! LOL

fawn said...

Tracy! You flatter me! I did 115 in 5 minutes... and it about killed me. There was no sprint at the end. I just kept thinking about you and all your high rep work! I will be standing down next to Lauren next year at RKC II! LOL!

Tracy Reifkind said...


That was ATFER your other lifts!!!

Puh-lese! I only did 6 more than you, and you weigh less...oh yea, but you're younger, I forgot, lol