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Repeat Until Strong.

@Pavel Macek im curious to learn about the arm bar to bretzel arm bar in your warm up. I am doing S&S and do a getup with ASLR with ankle rotations and hip/shoulder rotations where I go into the arm bar also. I then do goblets and hip bridges. I practice my bretzel stretches at night as I am a golfer thoracic mobility is very important to me Is there a video or description? Thank you and happy new year!
 
JGP718 said:
@Pavel Macek im curious to learn about the arm bar to bretzel arm bar in your warm up. I am doing S&S and do a getup with ASLR with ankle rotations and hip/shoulder rotations where I go into the arm bar also. I then do goblets and hip bridges. I practice my bretzel stretches at night as I am a golfer thoracic mobility is very important to me Is there a video or description? Thank you and happy new year!
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Something I am experimenting with. Bend the bottom leg, heel toward your head, extend your hip. Brettzel arm bar?

Just an idea I came up with today when I was doing the bent arm bar, and thought about Brett Jones’ explanation of rib pull > Brettzel progression (challenging the opposite hip in the Brettzel), and thought - damn, the straight leg is kind of lazy in the bent armbar, so I bent it, extended the bottom hip, and well, it felt pretty good!

Get into the Brettzel arm bar position, bend and lift your leg, release and put it back on the floor. Repeat. You will get great glute/hamstring activation, and you will notice that the kettlebell hand is sinking lower.

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Pavel Macek said:
Something I am experimenting with. Bend the bottom leg, heel toward your head, extend your hip. Brettzel arm bar?

Just an idea I came up with today when I was doing the bent arm bar, and thought about Brett Jones’ explanation of rib pull > Brettzel progression (challenging the opposite hip in the Brettzel), and thought - damn, the straight leg is kind of lazy in the bent armbar, so I bent it, extended the bottom hip, and well, it felt pretty good!

Get into the Brettzel arm bar position, bend and lift your leg, release and put it back on the floor. Repeat. You will get great glute/hamstring activation, and you will notice that the kettlebell hand is sinking lower.

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Very cool thank you. I like to tie in as much as I can to the getup. Always seems to feel good! I’m going to give that a try tomorrow during my movement prep!
 
Today's practice: Royal S&S

- move prep, 3 rounds of: 20 kg - armbar to Brettzel arm bar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.

- snatches - high volume session: 6x 32 kg, 6x 32 kg, 6x32 kg, 6x32 kg, 6x32 kg, 6x32 kg, 6x32 kg, 6x32 kg, 6x32 kg, 6x32 kg, OTM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.

- bent presses - medium volume session: 2x36 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, always left and right, rest (= 1 set), 7 sets each hand, 14 sets total.
 
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Today's photo: A vintage ad from an old issue of Iron Man

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StrongFirst just released a new ebook by one of the most inspirational man I have ever met, Dr. Judd Biasiotto. Make sure to get it, great stuff! A video from the event where I met Dr. Judd.

 
@Pavel Macek Just out of curiosity, could you lay out what programs you have followed in the past few years? Said another way, what does your training history look like before starting this log. I reread your history section on your first log post, and I am curious because I like following other’s training and training histories. Thanks!
 
NoahMarek said:
@Pavel Macek Just out of curiosity, could you lay out what programs you have followed in the past few years? Said another way, what does your training history look like before starting this log. I reread your history section on your first log post, and I am curious because I like following other’s training and training histories. Thanks!
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- The Naked Warrior
- ROP
- PTTP!
- 5/3/1
- 80/20 Faleev
- Kettlebell Muscle
- Simple & Sinister
- Royal Simple & Sinister

That's it.
 
Weakend: SDS Dumbbell Minimum

After a lot of research, practice, reading, practice, email correspondence and more practice I have finally launched today my old-school dumbbell lifting 'pet project' and taught the very first SDS Dumbbell Minimum workshop.

I hope that Attila, Krajewski, Sandow, Hack, Maxick, Monte Saldo, Pullum, Inch, Saxon, Klein, Grimek, Hepburn, Anderson and many, many others smile from above and are happy that their art is not forgotten.

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Pavel Macek said:
Weakend: SDS Dumbbell Minimum

After a lot of research, practice, reading, practice, email correspondence and more practice I have finally launched today my old-school dumbbell lifting 'pet project' and taught the very first SDS Dumbbell Minimum workshop.

I hope that Attila, Krajewski, Sandow, Hack, Maxick, Monte Saldo, Pullum, Inch, Saxon, Klein, Grimek, Hepburn, Anderson and many, many others smile from above and are happy that their art is not forgotten.

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Good to read that you keep the old school alive, Pavel.
Best of success with your 'pet project', maybe it will become a standard part of the StrongFirst curriculum, that would be nice :)
 
Today's practice: Just the usual morning recharge

I am getting ready to fly to Korea tomorrow to teach at SFG Kettlebell Level 1. Then I will visit my brother in China and my teachers in China and Hong Kong.

3 weeks on the road.
Carry-on luggage only.
No bells, no RSAS, which means I will be The Naked Warrior.
 
Today's picture

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"A Correct 'One-Arm Military Press' (Bell half-way up).​

From Alan Calvert’s article in “Strength” magazine. This is the super-strict form, with heels touching, and absolutely no side or back bend. It is mainly a test of strength, and possibly one of the specialized variety drills. For today's one arm press (dumbbell or kettlebell - feet apart, slight side hinge, T-spine extension/side flexion etc.) I like Bud Jeffries' term "natural press".
 
Hello,

@Pavel Macek
First off, I wish you a good trip !

I have a little question: when you are on a trip like that and use TNW, do you go for GTG "as per the book" ? Or do you do some kind of " regular training session" with a fixed number of sets / reps ?

Thanks !

Kind regards,

Pet'
 
pet' said:
Hello,

@Pavel Macek
First off, I wish you a good trip !

I have a little question: when you are on a trip like that and use TNW, do you go for GTG "as per the book" ? Or do you do some kind of " regular training session" with a fixed number of sets / reps ?

Thanks !

Kind regards,

Pet'
Click to expand...

Either GTG (on most of my trips with no access to iron), or SFB's recommendation: 3-5 sets, 3-5 reps, about 3 times a week.
 
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