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Repeat Until Strong.

Today's practice: Beyond [Timeless] Sinister
  • goblet squats - 44-56-44, 3 sets of 5
  • I-I (low volume-low intensity) one-arm swings - 44-56-44-44; 80 swings total (sum of left and right).
  • I-III (low volume-high intensity) get-ups: 48-48-48-48 ; 8 get-ups total (sum of left and right)
After few "Timeless Sinister" sessions and couple of "Sinister" swings, I have decided:

- to build a strength reserve in the swings and incorporate the 56 kg (again) into my training; I will wave the volume (80, 100, or 120 swings as usually), and keep the intensity (number of heavier sets) the same
- at the same time polish my "Timeless Sinister" get-ups - way, way better than ever, but I am still not 100% happy, especially with my right side; I will wave the volume and density as last couple of weeks/months.
- drop the density for time being
- not to plan anything - because any time I did, something went wrong
 
Today's sneak peak video



8 hours of editing the 1.1 version of the StrongFirst RESILIENT manual - correcting a typo here and there, formatting, consistency, and better formulation.

Minor updates (still early for version 2.0), but lots of them.

⁣⁣⁣⁣Special thanks to @Alexey Senart, StrongFirst Senior Certified Instructor (StrongFirst France) for all his corrections and suggestions, as well translating the manual into French. ⁣⁣⁣⁣⁣⁣⁣⁣

And yes, there’s ONLY ONE copy of the manual with the photo of Mimoush & Adinator, my furry assistants. Mine.

Get resilient - StrongFirst RESILIENT!⁣ ⁣⁣⁣⁣

⁣Upcoming events: StrongFirst RESILIENT | StrongFirst ⁣⁣⁣
 
Today's sneak peak video



8 hours of editing the 1.1 version of the StrongFirst RESILIENT manual - correcting a typo here and there, formatting, consistency, and better formulation.

Minor updates (still early for version 2.0), but lots of them.

⁣⁣⁣⁣Special thanks to @Alexey Senart, StrongFirst Senior Certified Instructor (StrongFirst France) for all his corrections and suggestions, as well translating the manual into French. ⁣⁣⁣⁣⁣⁣⁣⁣

And yes, there’s ONLY ONE copy of the manual with the photo of Mimoush & Adinator, my furry assistants. Mine.

Get resilient - StrongFirst RESILIENT!⁣ ⁣⁣⁣⁣

⁣Upcoming events: StrongFirst RESILIENT | StrongFirst ⁣⁣⁣

Very excited and looking forward to the upcoming weekend in Paris ?
 
Today's practice: Beyond [Timeless] Sinister
  • goblet squats - 44-56-44, 3 sets of 5
  • II-I (low volume-low intensity) one-arm swings - 44-56-44-44-44; 100 swings total (sum of left and right).
  • I-III (low volume-high intensity) get-ups: 40-48-40-48-40-48 ; 12 get-ups total (sum of left and right)
 
Today's practice: Beyond [Timeless] Sinister
  • goblet squats - 44-56-44, 3 sets of 5
  • I-I (low volume-low intensity) one-arm swings - 44-56-44-44; 80 swings total (sum of left and right).
  • I-III (low volume-high intensity) get-ups: 48-48-48-48 ; 8 get-ups total (sum of left and right)
After few "Timeless Sinister" sessions and couple of "Sinister" swings, I have decided:

- to build a strength reserve in the swings and incorporate the 56 kg (again) into my training; I will wave the volume (80, 100, or 120 swings as usually), and keep the intensity (number of heavier sets) the same
- at the same time polish my "Timeless Sinister" get-ups - way, way better than ever, but I am still not 100% happy, especially with my right side; I will wave the volume and density as last couple of weeks/months.
- drop the density for time being
- not to plan anything - because any time I did, something went wrong

I like the idea.. I'm quite sure when you're comfortable swinging the 56kg with talk test guidelines, the sinister swings will not be as demanding..
 
Today's Pics & Quotes

fear.jpg


“You gain strength, courage and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, ‚I have lived through this horror. I can take the next thing that comes along.‘ You must do the thing you think you cannot do.”⁣⁣

⁣⁣ – Eleanor Roosevelt⁣⁣​


⁣„What you most what to find will be found where you least want to look.“⁣

⁣⁣„You don’t get less afraid, you get braver. That’s better, because there’s plenty of things to be afraid of, but you can get braver.“ ⁣⁣


⁣⁣- Dr. Jordan B. Peterson​

⁣⁣Image: Polish artist Dawid Planeta. Please check out his awesome work. ⁣⁣
 
I like the idea.. I'm quite sure when you're comfortable swinging the 56kg with talk test guidelines, the sinister swings will not be as demanding..

I can comfortably swing 48 kg, 10 swings every 45 secs, meeting the talk test, and I have already done the "Timeless" test multiple times, and Sinister Swings couple of times.

I had 2 choices - glycolytic peaking, or build a strength reserve. As I truly enjoy the program, and as I don't want do go through some of the harder glycolytic sessions for time being, I have chosen to up the weight and build the strength reserve.
 
I can comfortably swing 48 kg, 10 swings every 45 secs, meeting the talk test, and I have already done the "Timeless" test multiple times, and Sinister Swings couple of times.

I had 2 choices - glycolytic peaking, or build a strength reserve. As I truly enjoy the program, and as I don't want do go through some of the harder glycolytic sessions for time being, I have chosen to up the weight and build the strength reserve.

I always choose building a strength reserve whenever time is on my side. The only times I go thru some glycolitic peaking is to let me get used to the suck again.
 
2237895620991743552_1048264045.jpg

(Another) World’s Greatest Stretch: “The Leopard”⁣

⁣⁣Secret exercise of Tibetan monks for health and longevity – Snow Leopard!‘Leopard’ is a special stretching sequence, practiced by Tibetan monks after long seated meditation practice and/or demanding climbing and hiking in the Himalayas, that allowed them to keep their body flexible and supple until very old age.⁣

⁣⁣Like actually…ahem… well… listen up! ⁣


Article + Video here >>> (Another) World’s Greatest Stretch: “The Leopard” – Flexible Steel
 
Pavel, you’ve posted this list of stretches from your Resilient manual - which of these would you feel best compliment S&S for the average trainee?
  • The Spine Decompression Hang
  • SFG Kneeling Hip Flexor Stretch
  • Kneeling Hip Flexor Stretch with a Kettlebell Overhead
  • Hip Flexor/Quad Stretch
  • Rib Pull, Brettzel, Armbar, Bent Armbar
  • SFL T-Spine Extension Drill
  • Cobra & Cat Stretch
  • Elevated Catch Stretch
  • Loaded Lat Stretch and T- Spine Mobility Drill
  • Kneeling Wrist Stretches
  • Elevated Bridge
  • Full Bridge
  • Wall Walk Bridge
  • Wall Rotation Bridge
 
Pavel, you’ve posted this list of stretches from your Resilient manual - which of these would you feel best compliment S&S for the average trainee?
  • The Spine Decompression Hang
  • SFG Kneeling Hip Flexor Stretch
  • Kneeling Hip Flexor Stretch with a Kettlebell Overhead
  • Hip Flexor/Quad Stretch
  • Rib Pull, Brettzel, Armbar, Bent Armbar
  • SFL T-Spine Extension Drill
  • Cobra & Cat Stretch
  • Elevated Catch Stretch
  • Loaded Lat Stretch and T- Spine Mobility Drill
  • Kneeling Wrist Stretches
  • Elevated Bridge
  • Full Bridge
  • Wall Walk Bridge
  • Wall Rotation Bridge

Selected StrongFirst RESILIENT drills complement any strength program. I currently practice S&S 3x/week, and StrongFirst RESILIENT 2x/week.
 
Last edited:
I guess it would be highly individualized. Thanks for replying!

Yes/no. Yes - you can select just some drills. No - as S&S is a minimalistic program, StrongFirst RESILIENT as variety program (lots of drills) complements it perfectly.
 
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