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Less is More

Took a day off today, instead of tomorrow. I will train Thur/Fri/Sat/Sun.

This morning's mobility work:
1 round - toes/feet/ankles rotation, diaphramatic breathing, prying cobra, three way neck, halo, gob squat
1 round - D.D., TSM1, Brettzel

After 4 days of not stressing at a desk 9+ hours my calves/tspine were nice and mobile.
 
I was just catching up on your training....
That's a cool new bell you got yourself there.. congrats!
Great post on the review of the KB class you took.
I was thinking of going to on myself when they come somewhat close to me.
Thats great news that you signed up for SFG cert!
best of luck to you Nail!
I have never been but it seems like you have the discipline and patience and attention to detail to kill it when you are there!

Maybe I read right past it but.... what training are you doing for the cert?
From your last couple of entries seems like you are doing S+S with added snatch training... does that sound correct?
I did notice that you are going heavier.. MUCH heavier than you have in recent memory. It is awesome to read about your success with the heavier weight!

Thanks for sharing your training!
 
Strong Rick said:
I was thinking of going to on myself when they come somewhat close to me.
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Do it! It's worth it.

Strong Rick said:
Thats great news that you signed up for SFG cert!
Click to expand...
Thanks Rick! I learned a lot at the KB course, I can't wait to see how much I learn at the SFG1 cert!

Strong Rick said:
Maybe I read right past it but.... what training are you doing for the cert?
From your last couple of entries seems like you are doing S+S with added snatch training... does that sound correct?
Click to expand...
Correct! I'm doing S&S heavily influenced/modified by Al Ciampa's From Simple to Serious Endurance protocol and my correspondence with @Anna C. I knew that after all the work for Simple, I could handle the 40k on the one hand swing. Especially now that I'm eating up to 110% of estimated daily calories, instead of being at a 20-25% deficit. Swinging a heavy bell for 5's is fun...didn't take much to convince me :)

My concern is work capacity. I want to have a big enough engine to have fun with the instruction and drilling while leaving plenty of energy for my brain cell to learn all I can. And then there's the snatch test of course...

High Level:
  1. Spend 8-10 weeks learning the snatch and doing heavy swings...training almost every day
  2. Run some sort of A+A snatch protocol
  3. Hit an SFG prep program
  4. HAVE FUN at SFG1 cert!
 
Up 5:15, train 7:00
Warm up: D.D., SaS
SFG Prep, day 2.1

OHS:
11s x 5r
32k
interval: 1:15

Callous tear started bleeding , dammit!

Looks like it blistered up while training and I never noticed it, then popped the blister on my last set of swings with that hand.
HIdden Blister.jpg
 
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Up 6:00, train 8:00
Warmup: D.D., SaS
SFG Prep, day 2.2

THS:
10s x 10r
28k
interval: 1:15
Focused on the plank/float and hooking the bell so it stayed out of my torn callous.

TGU:
5s x 1r
28k
interval: 3:30
I learned that if I keep more tension in my lower bicep it improves shoulder stability.

High Pull:
24k
4s x 5r
interval 1:15
I'm twisting my body on the way up...learning to keep my body straight and pop the bell up with the hips.

Overall:
Need to let that callous tear heal and toughen up, so another lighter swing day. The Snatch is going to be even harder on my hands. I need to build my skin so I enter into the snatch training from a position of strength. Must be patient :confused:
My strategy for the next couple weeks:
  1. Train 7x a week
    • 40% increase in volume from 5x
    • That will go a long ways toward building work capacity, even if it's two hand swings with the 28k
  2. Run 4-6 sets of high pulls
    • These are improving my swings. What an incredible lat awareness exercise!
  3. Maybe mix in some heavy two hand swings
    • This way I can build some heavy swing volume, while allowing my skin to adapt
 
Up 6:00, train 8:00
Warmup: D.D., SaS
SFG Prep, day 2.3

THS:
10s x 10r
28k
interval: 1:15

TGU:
5s x 1r
28k
interval: 3:30

High Pull:
16k
4s x 5r
interval 1:15
Link to video, filmed front front and side
Finally, I can sync the hips into the movement, using them to pop the bell up!
Now I need to work on attaining the plank position at the top, keeping my body less twisted, and using a bit more lat to control the shoulder and kettlebell.
Excited!

Progress on the waist - 31.8"!
Funny! I've consumed food like it was my job eating for performance. I am still using intermittent fasting most days, 16/8 (16hr fast, 8hr eat)...though with the BCAA's pre-training and creatine post-training I'm not sure if those break the fast.
 
Those high pulls look OK for the "elbow strike" version. One change (and this may go for your swings as well, not sure), put your "tsaaa" power breath earlier, on the hip snap. That will be just as the kettlebell is coming through your legs and up to stomach height. Try it and see what you think.

So as the high pull goes, this version is common but is not the version that is now taught as a lead-in to the snatch. The other, what I call "t-rex" version, the elbow stays pointed down, glued to your side except coming forward just a bit when the kettlebell is at the high float position.
 
Anna C said:
One change (and this may go for your swings as well, not sure), put your "tsaaa" power breath earlier, on the hip snap. That will be just as the kettlebell is coming through your legs and up to stomach height.
Click to expand...
Makes sense! That way I'd get the hips/plank locked in earlier which would give me more power, and more rest time via the float.

Anna C said:
The other, what I call "t-rex" version, the elbow stays pointed down, glued to your side except coming forward just a bit when the kettlebell is at the high float position.
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Do you have a video for this? I have difficulty visualizing how this should look.

Thank you Anna!
 
Anna C said:
"t-rex" version, the elbow stays pointed down, glued to your side except coming forward just a bit when the kettlebell is at the high float position
Click to expand...
Is it more or less a one hand swing but with a bent, taunt arm & elbow...and instead of projecting your power out with a straight arm, you use the hips to pop the bell up, and unwind the elbow a little to pop the bell up?
 
The Nail said:
Is it more or less a one hand swing but with a bent, taunt arm & elbow...and instead of projecting your power out with a straight arm, you use the hips to pop the bell up, and unwind the elbow a little to pop the bell up?
Click to expand...

Yes. I will send you a video from training this morning via FB Messenger, quickest/easiest way.
 
Up 6:00, train 8:00
Warmup: D.D., SaS
SFG Prep, day 2.4

THS:
10s x 10r
28k
interval: 1:15
Focus on inhaling hard via the nose and getting the power breath earlier. This forces me to tighten up my form overall, since the bell moves faster.

TGU:
5s x 1r
28k
interval: 3:30
My left shoulder has been sticky when I'm working that side. Today I was able to make an adjustment in the tripod position that helped - making my chest more perpendicular to the floor. This helps me carry the weight more in my lats, and less in my shoulder. Very nice!

t-rex High Pull:
16k
4s x 5r
Anna C said:
The "T-rex" type (it may have another name, but that's what I call it) has you keeping the elbow in close to your ribcage the whole time. You pop the bell up progressively higher... first a t-rex 1-arm swing, then a little higher, little higher, keeping the elbow in, until the bell reaches just above head height. This type is helpful in 2 ways, 1) getting the almost all the snatch power from the hip drive, and 2) taming the arc.
Click to expand...
Ahh, I get it! I can see how this will speed up learning the snatch. What a great movement!
 
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Up 6:00, train 7:00
Warmup: D.D., SaS,
SFG Prep, day 2.5

THS:
10s x 10r
28k
interval: 1:00
Again with the strong inhale, and exhale/hip pop sooner.

TGU:
5s x 1r
28k
interval: 3:30
Adjusting my chest to be closer to perpendicular to the floor made my upper back come alive. These felt awesome!

t-rex High Pull:
24k
4s x 5r
interval 1:00
Feeling these out. Got the hip timing down today.
 
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Weird morning. Intense thunderstorms last night. I didn't sleep much.

Up 6:00, train 7:00
Warmup: D.D., SaS
SFG Prep, day 2.6

OHS:
10s x 10r
28k
interval: 1:00

TGU:
5s x 1r
28k
interval: 3:30

t-rex High Pull:
snatch last rep
16k
6s x 5r
interval 1:00
 
Up 6:00, train 7:00
Warmup: D.D., SaS
SFG Prep, day 2.7
7 days in a row of training!

THS:
10s x 10r
24k
interval: 1:00

TGU:
5s x 1r
16k
interval: 3:30

Off-day; when 16k goblet squats felt heavy, I knew I was in trouble :)
 
Thanks @Strong Rick. Once you are in the groove, daily training is awesome. Training every day helps me build a deep understanding of the lifts, and I don't get sore.

Plus I can eat like a pig and still lean out :cool:
upload_2017-7-13_12-11-47.png
 
Up 6:00, train 7:00
Warmup: D.D., SaS
SFG Prep, day 3.1

OHS:
10s x 10r
28k
interval: 1:15
Focus: Staying straight and true, nailing my breathing

TGU:
5s x 1r
28k
interval: 3:30
Focus: Keeping chest perpendicular to floor, strong glute squeeze on back leg in lunge, tall spine. These feel so great now

t-rex High Pull:
16k
6s x 5r
interval 1:15
Focus: Reminding my self to stay straight and true in the swing helped out here.

I'm disappointed that I'm three weeks in and can't manage a set of 5 in the snatch yet.:oops:
Wednesday I tore skin on my right hand snatching the last rep on the high pulls.:mad:
The skin from the last tear on the left hand is healing slowly.
It's unlikely I can build the snatch in time for the Denver SFG. I emailed StrongFirst to reschedule, but there's a $300 rescheduling fee.

$300.00!

It's my fault. In my enthusiasm for learning I missed that clause in the registration. I should have built a basic snatch, then picked an SFG cert to attend. And I should have noticed that clause in the registration! Bad Nail, bad!

Coulda, woulda, shoulda, etc.

I had something come up outside of training that stretched me to the max as far as money goes. I've got too much going on outside of training to stress about training. Training is my life, my lover, my lady.
I need to think on how to tackle this...perhaps I can find a creative solution.

I might eat the $300 and call it A Lesson In Reading the Fine Print and Strategic Planning.
 
Up 7:30, train 10:00
Warmup: D.D., SaS
SFG Prep, day 3.2

OHS:
10s x 10r
28k
interval: 1:15
Focus:
Nailing the breathing!
Keeping the working arm back on it's side for the back swing. Made for a strong contraction on the opposite glute.​

TGU:
5s x 1r
28k
interval: 3:30
Focus:
Keeping chest perpendicular to floor, strong glute squeeze on back leg in lunge, tall spine.​

t-rex High Pull:
16k
6s x 5r
interval 1:15
Focus:
Bringing the hips in earlier, and this:
The Nail said:
"The lat must be fired with no delay, as soon as the kettlebell has stopped floating. And it must keep working until the bell has reached it's bottom position behind you. Otherwise the shoulder will disconnect from the torso and be jerked in an unsafe manner."
Click to expand...

What a difference a day can make...might have found a creative, low cost solution to a problem I thought was going to cost me lots of money! :cool::cool::cool:
 
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Don't overthink the snatch, just make that bell go up. Your body will figure it out. You can refine technique later when you get some volume in. You'll get there. Wear some sock sleeves on your hands for snatch practice if you're borderline on the callouses.

A couple of other options to work on the snatch if you're not up to the full snatch yet: half-snatches, either way. Snatch the bell up, then lower it to the rack, drop it to the hinge, and re-snatch. Or a reverse half-snatch (I made up that name); clean and press the bell up, and then drop it to the hinge and re-clean.

But if either of these mess with your head too much, just snatch. :)
 
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