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Repeat Until Strong.

Today's practice: From Solid to Sinister - Tactical Periodization
  • goblet squats - 5x40kg, 5x48 kg, 5x48 kg
  • 1-2 (light-medium) one-arm swings - 10x40 kg, 10x48 kg, 10x40 kg, 10x48 kg, OTM, always left, rest; right, rest; 80 swings total (sum of left and right).
  • 1-3 (light-high) get-ups - 1x40 kg, 1x48 kg, 1x40 kg, 1x48 kg, always left+ right, rest; 8 get-ups total (sum of left and right).
  • Front Lever - GTG, 6 secs holds of advanced tuck front lever
 
Today's practice: From Solid to Sinister - Tactical Periodization
  • goblet squats - 5x44kg, 5x56 kg, 5x56 kg
  • 2-3 (medium-high) one-arm swings - 10x56 kg, 10x44, 10x56 kg, 10x44 kg, 10x56 kg, OTM, always left, rest; right, rest; 100 swings total (sum of left and right).
  • 3-2 (high-medium) get-ups - 1x36 kg, 1x44 kg, 1x36 kg, 1x44 kg, 1x36 kg, 1x44 kg, always left+ right, rest; 12 get-ups total (sum of left and right).
  • Front Lever - GTG, 6 secs holds of advanced tuck front lever (morning)
 
Today's practice: From Solid to Sinister - Tactical Periodization
  • goblet squats - 5x36kg, 5x44 kg, 5x44 kg
  • 3-1 (high-light) one-arm swings - 10x36 kg, 10x44 kg, 10x36 kg, 10x44 kg, 10x36 kg, 10x44 kg, OTM, always left, rest; right, rest; 120 swings total (sum of left and right).
  • 1-3 (light-high) get-ups - 1x40 kg, 1x48 kg, 1x48 kg, 1x48 kg, always left+ right, rest; 8 get-ups total (sum of left and right).
  • Front Lever - GTG, 6 secs holds of advanced tuck front lever
Tired.
 
Today's article

George Hackenschmidt’s book Way to Live (1908) is one of the best old-time strength manuals out there – and I have to say, “Russian Lion” is one of my favorite old-time strongmen as well: lifter, wrestler, philosopher, true gentleman, man of integrity and honor.
george-hackenschmidt-russian-lion-dumbbell-snatch.jpg

Hack was a huge fan of barbell, kettlebell and dumbbell lifting, and I have use lots of his stuff in my research about the old-time strongman dumbbell training for my Hardstyle Dumbbell Lifting system.

Check out the excerpt from the chapter XI, “Exercises for Athletes”. I have added my commentary and notes.

George Hackenschmidt: One Hand [Dumbbell] Snatch [1908] | SIMPLEXSTRONG
 
Today's practice

Just easy stretching - somehow I tweaked my t-spine (right), probably MMA grappling session, so lots of hanging exercises and stretches. I also save power for the weekend - SFB in Poland. I am not teaching, I am attending as a student, can't wait! I will lead my first SFB cert in December - responsibility, hence the necessary full review.

Today's video

Dumbbell swing (aka swing-snatch)

 
Today's practice: From Solid to Sinister - Tactical Periodization
  • goblet squats - 5x36kg, 5x44 kg, 5x44 kg
  • 2-1 (medium-light) one-arm swings - 10x44kg, 10x36 kg, 10x44 kg, 10x36 kg, 10x44 kg, OTM, always left, rest; right, rest; 100 swings total (sum of left and right).
  • 2-1 (medium-light) get-ups - 1x40 kg, 1x32 kg, 1x40 kg, 1x32 kg, 1x40 kg, always left+ right, rest; 10 get-ups total (sum of left and right).
  • SLDL - few sets of 5, recommendation of @Karen Smith, StrongFirst Certified Master Instructor. Her progressions are the best I have ever seen.
  • Front Lever - GTG, 6 secs holds of advanced tuck front lever. Just very few reps.

5 hours in a car to Krakow, 5 hours sleep, 9 hours in bus+train, tired. But I missed my S&S (and cats), so I opted for light session.
 
Today's photo

With @Karen Smith, StrongFirst Certified Master Instructor, at StrongFirst SFB Bodyweight Certification in Poland

I had the pleasure to be at the very fist SFB Bodyweight Cert in Hungary in 2013 with @Pavel . Few months later, me and @Justyna Mackova (StrongFirst Certified Team Leader) had the honor to teach with Pavel at SFB Cert (I think third SFB ever) in Sweden. Since that time we have taught many one-day courses and re-certified/assisted.

Thanks to Jon Engum's (StrongFirst Certified Master Instructor) recommendation I got the privilege to teach SFB Certifications as well, starting this year - in Italy, in [THIS LOCATION IS FOR TIME BEING CLASSIFIED], and next year in Czechia and France. Complete review was in order - so I signed up as a student.

No surprise - much more than review. Updated and refined manual, new methods and progressions, tips and tricks, programming, etc. etc. I was very, very impressed - Karen is a to professional, excellent teacher, role model example of "beautiful strength".

I have tons of notes, lots of ideas, and one message - in the bodyweight training/calisthenics world, there is nothing like our SFB Bodyweight program out there - nothing even close. Sign up for the course or cert (you have 6 months to pass the test!), get stronger - not only in bodyweight lifts, but in everything you do: kettlebells, barbells, dumbbells, calisthenics, feats of strength, combat arts, you name it.

65634110_2513621861989971_5134765356648235008_n.jpg
 
Last edited:
cmerrow said:
What is the reason for adding the sets of SLDL?
Click to expand...

- when I was a kid, I had severe inflammation of right hip, plus multiple injuries on my right (and left) ankle - soccer, martial arts
- torn MCL on my right leg - in this case, stupidity
- all above - my right hip flexor gets tight (and hence my right glute doesn't always fire as it should)
- my right leg stability + pistol are not so great
- I have been neglecting SLDLs for too long
- I truly love Karen's progressions

SLDLs seems to help with all above. I add them because I need them - not that they need to be added to S&S. I will do them on my variety days, or as back-off sets - more like "corrective" exercise.
 
This week practice: Martial Arts Summer Training Camp

Today's practice: From Solid to Sinister - Tactical Periodization
  • goblet squats - 5x40kg, 5x40 kg, 5x40 kg
  • 2-2 (medium-medium) one-arm swings - 10x48kg, 10x40 kg, 10x48 kg, 10x40 kg, 10x48 kg, OTM, always left, rest; right, rest; 100 swings total (sum of left and right).
  • 2-3 (medium-high) get-ups - 1x48 kg, 1x40 kg, 1x48 kg, 1x40 kg, 1x48 kg, always left+ right, rest; 10 get-ups total (sum of left and right).
"Spice":
  • SLDL - few sets of 5
  • Front Lever - GTG, 6 secs holds of advanced tuck front lever.
Today's note: I usually train at home or in our KB5 Gym. Today, I trained in another gym, on a tatami. Get-ups were way, way more difficult - kind of "unstable surface training".
 
Today's quote

Something that caught my eye when reading today:

Bear up under days of cold and heat, withstand exposure to wind, rain, sleet. Walk mountains and difficult paths. Do not sleep under a roof; consider it fundamental to sleep out in the open. Be patient with hunger and cold. Carry no money or food provisions.⁣⁣
⁣⁣⁣⁣
⁣⁣If there are unavoidable battles at a destination, participate and achieve meritorious deeds. Be direct in combat, let your deeds speak. Go alone to places frightening to the common run of men; places where evil spirits congregate or where there are bewitching foxes and poisonous snakes.⁣⁣
⁣⁣⁣⁣
⁣⁣Become a criminal on purpose, be put in jail and extricate yourself by your own wisdom, perseverance, character. Consider your own position to be below that of farmers and make your living by helping in the paddies and fields.⁣⁣​
⁣⁣⁣⁣
⁣⁣- Bukoyo Shigen, The Seven Austerities, 1603.​
 
Today's video

Few highlights from our 18th (!) Summer PHK Camp. Including kettlebells (and "Chinese kettlebells", so-called "Stone Locks").

 
Today's practice: From Solid to Sinister - Tactical Periodization
  • goblet squats - 5x36kg, 5x44 kg, 5x44 kg
  • 1-1 (light-light) one-arm swings - 10x36 kg, 10x44 kg, 10x36 kg, 1x44 kg, OTM, always left, rest; right, rest; 80 swings total (sum of left and right).
  • 1-1 (medium-light) get-ups - ,1x32 kg, 1x40 kg, 1x32 kg, 1x40 kg, 1x32 kg, always left+ right, rest; 10 get-ups total (sum of left and right).
"Spice"
  • SLDL - few sets of 5
  • Front Lever - GTG, 6 secs holds of advanced tuck front lever.
 
You're the man Pavel. Keeping it simple and kicking a#@. Keep up the great work and keeping us all motivated
 
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