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Less is More

Up 5:00, train 7:20
Extended relaxation warm up

OHS:
24x10x10
10 breaths between sets
  • Emphasis on breathing in twice through the nose in the back swing with a sharp exhale at the top.
  • Incidentally this made everything else smoother.
TGU:
24k, 5x1
20 breaths between sets
  • Emphasis on leading with the chest in the 'to elbow' phase.
  • Strangely, I felt the lats engage much more than normal.
A little tired from training late evening yesterday, but another overall good session.
 
Up 5:00, train 7:20
Extended relaxation warm up

OHS:
24x10
24x10
32x10
32x10
24x10
10 breaths between sets
  • Two nose breaths on the way down is making a massive difference!
  • Sets with 32k were 51% easy, 49% hard.
TGU:
16k, 5x1
15 breaths between sets
  • Right before initiating the twist 'to elbow', I pushed my chest up a tad. Learned this really locks me in!


Exciting session! Two big breakthroughs.
 
I think you should change your avatar/profile pic to the 32. :)
 
Up 6:00, train 7:20
Extended relaxation warm up

OHS:
16k 10x10
Done in 5:00

1:00 rest

TGU:
16k 5x1
Done in 10:00

Light conditioning training today. "Easy training is far better than no training." Controlling the little bell is a different kind of challenge.
 
Up 7:00, train 3:30 PM
Extended relaxation warm up
Went to the movie theater with a buddy this morning to see Jason Bourne, so trained in the PM with a big belly full of food.

OHS:
24x10
24x10
32x10
32x10
24x10
10 breaths between sets
  • Today I videoed all sets.
  • I've MUCH work to do keeping the shoulders squared and packed - the bell is twisting my torso a good deal more than it should.
    • I'm willing to bet cash that this is why I struggle with gripping the 32k - leaking huge amounts of power.
  • Other form aspects are adequate.
Now with that said...these have never felt better!

TGU:
24k,5x1
20 breaths between sets
  • I videoed all sets here too.
  • Form is adequate.
    • While it feels like I'm moving in slow motion while performing the lift, I'm actually moving with a smooth & controlled quickness on video.
 
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Up 5:00, Walk (45min) 6:15

8:00 KB Training
Extended relaxation warm up

OHS:
24x10
24x10
32x10
32x10
24x10
10 breaths between sets
  • Wow!
    • Focused on the anti-rotation aspect of the movement. Huge difference!
      • 32k sets were 65% easy, 35% hard.
    • Learned that if I kept my shoulders packed and internalized "insist on staying on a straight and narrow" the lift became child's play.
    • I was correct about the lack of shoulder packing leaking grip power
      • Tight shoulder packing and the double intake of air through the nose on the way down have made grip a non-issue.
TGU:
16k,5x1
20 breaths between sets
  • As the OHS and TGU have a mutualistic relationship, I focused on a tight shoulder pack and correct breathing.
 
Up 5:00
Extended relaxation warm up

Slight pain in the left knee (when trying to lockout the leg) today. I thought it was just soreness, but it persisted after my gob sq/sf hip br/halo circuits. I noticed during hip bridges that the left hamstring was exceptionally tight today. It did feel a bit better after the warmups, so that's good.

Therefore, I did not train beyond the warmups circuits.

I am excited about the progress I've made in the past two weeks, so losing a training day or two is not a big deal.
 
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45 minute walk this evening in the hot summer afternoon sun. Glorious! Knee was sore to start but felt better by the end.
 
Up 5:00, train 7:20
Extended relaxation warm up

OHS:
24x10x10
10 breaths between sets
  • Emphasis on
    • Shoulder packing
    • Two inhales through nose on backswing
TGU:
24k, 5x1
20 breaths between sets
  • Emphasis on leading with the chest in the 'to elbow' phase.
  • Still feeling the lats more than I ever have. These were even slightly wobbly today, as the lats were quite tired.
    • Most likely due to the increased strain on them via OHS shoulder packing
As I sit here typing this, I'm noticing the pump in my quads. Likely the reason for sore knees - I'm able to 'zip' them up much tighter with the shoulders correctly packed.
 
Up 5:00, train 7:00
Extended relaxation warm up

OHS:
24x10x10
10 breaths between sets
  • Mastering the shoulder packing makes the lift harder - my body is so much tighter that the weight moves close to the speed of light.
TGU:
16k, 5x1
20 breaths between sets
  • Learned a good internal cue for shoulder packing - keep the ears and shoulders far apart, like two Alpha Male Generals who need to work together. They can work together well, but don't do so well in close proximity to one another.
  • So new cue - Keep The Generals Apart!
 
Up 5:00, train 8:00
Extended relaxation warm up

OHS:
24x10
24x10
32x10
32x10
32x10
10 breaths between sets
  • Was able to add another set with 32k. Form was adequate.
  • The extra set really gassed me!
TGU:
16k,5x1
20 breaths between sets
  • Form was adequate; just focused on good form.
  • Breath control was hard after the extra 32k OHS swing today :)
 
Up 5:00, train 7:45
Extended relaxation warm up

OHS:
24x10
24x10
32x10
32x10
32x10
10 breaths between sets
  • Performed better today - never better.
  • Learned that if I started with my body compact and as straight as possible before even the first hike back, I had to setup closer to the bell.
    • This gave me a strong start which carried though to all 10 reps.
  • Continuing to learn and feel out the double breath intake through the nose and the shoulder compacting.
TGU:
24k,5x1
20 breaths between sets
  • Not as gassed as yesterday, but still gassed.
  • Continuing to learn and feel out shoulder packing and appropriate breath control.
 
Up 4:30, train 6:30
Extended relaxation warm up

OHS:
24x10
24x10
32x10
32x10
32x10
10 breaths between sets
  • I learned a good visual/cue
    • The torso as a brick wall: a strong brick wall would never let any weight twist it
    • Felt a huge contraction in my obliques this way
    • Made the lift a notch better
TGU:
16k,5x1
15 breaths between sets
  • Continuing to learn and feel out shoulder packing and appropriate breath control.
 
Up 4:30, train 7:15

Only did a few rounds of the kb gob sq, sf hip bridge, and halos. I always feel great after these moves.

No swings/tgu today.
 
Up 4:30, train 6:30
Extended relaxation warm up

Slept on my neck wrong last night; mid back was extremely stiff

OHS:
24x10x10
10 breaths between sets
  • Focused on keeping the torso straight as a brick wall
TGU:
24k,5x1
20 breaths between sets
  • Reducing the rotation in the swing is helping here a lot too; the to and from elbow is much smoother and is more aligned
 
Up 5:00, train 7:00
Extended relaxation warm up

Back was still a bit stiff and sore.

OHS:
24x10x10
10 breaths between sets
  • Taming the rotation is really bringing in the obliques/low back like never before. I like it!


TGU:
24k,5x1
15 breaths between sets


Just training.
 
Day 1/7
Up 4:30, train 7:00
Extended relaxation warm up

OHS:
24x10
24x10
32x10
32x10
24x10
10 breaths between sets

TGU:
24k,5x1
20 breaths between sets

The goal is to perform this exact practice 7 days in a row.
 
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