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Repeat Until Strong.

Today's Practice: Timeless Sinister

  • 3x5 goblet squat - 48 kg, 56 kg, 56 kg
  • 10x10 two-arm swings - 48 kg, 48 kg,48 kg, 48 kg, 56 kg, 56 kg, 56 kg, 56 kg, 56 kg, 56 kg.
  • 10x1 get-ups - 48 kg, 48 kg, 48 kg (+10 sec hold in the floor press), 48 kg (+10 sec hold in the floor press), 48 kg (+10 sec hold in the floor press) - always left and right, rest, and so on.
 
Today's Practice: Timeless Sinister

  • 3x5 goblet squat - 48 kg, 56 kg, 56 kg
  • 10x10 two-arm swings - 48 kg, 48 kg,48 kg, 48 kg, 56 kg, 56 kg, 56 kg, 56 kg, 56 kg, 56 kg.
  • 10x1 get-ups - 48 kg, 48 kg, 48 kg (+10 sec hold in the floor press), 48 kg (+10 sec hold in the floor press), 48 kg (+10 sec hold in the floor press) - always left and right, rest, and so on.
Wow!
When will you attack Sinister?
 
Monday's Practice: Timeless Sinister
  • 3x5 goblet squat - 48 kg, 56 kg, 56 kg
  • 10x10 one-arm swings - 48 kg, 48 kg, 56 kg, 56 kg, 56 kg - always left, rest, right, rest, and so on.
  • 10x1 get-ups - 48 kg, 48 kg, 48 kg (+10 sec hold in the floor press), 48 kg (+10 sec hold in the floor press), 48 kg (+10 sec hold in the floor press) - always left and right, rest, and so on.
Today's Practice: Timeless Sinister
  • 3x5 goblet squat - 48 kg, 56 kg, 56 kg
  • 10x10 two-arm swings - 48 kg, 48 kg,48 kg, 48 kg, 56 kg, 56 kg, 56 kg, 56 kg, 56 kg, 56 kg.
  • 10x1 get-ups - 48 kg, 48 kg, 48 kg (+10 sec hold in the floor press), 48 kg (+10 sec hold in the floor press), 48 kg (+10 sec hold in the floor press) - always left and right, rest, and so on.
 
Monday's Practice: Timeless Sinister
  • 3x5 goblet squat - 48 kg, 56 kg, 56 kg
  • 10x10 one-arm swings - 48 kg, 48 kg, 56 kg, 56 kg, 56 kg - always left, rest, right, rest, and so on.
  • 10x1 get-ups - 48 kg, 48 kg, 48 kg (+10 sec hold in the floor press), 48 kg (+10 sec hold in the floor press), 48 kg (+10 sec hold in the floor press) - always left and right, rest, and so on.
Today's Practice: Timeless Sinister
  • 3x5 goblet squat - 48 kg, 56 kg, 56 kg
  • 10x10 two-arm swings - 48 kg, 48 kg,48 kg, 48 kg, 56 kg, 56 kg, 56 kg, 56 kg, 56 kg, 56 kg.
  • 10x1 get-ups - 48 kg, 48 kg, 48 kg (+10 sec hold in the floor press), 48 kg (+10 sec hold in the floor press), 48 kg (+10 sec hold in the floor press) - always left and right, rest, and so on.
Pavel,

At what point do you recommend going for timed S&S?

Right now I'm training for Timed Simple and can get a set of swings with the 32kg done in about 20 seconds. Aiming for a set every 30 seconds has me gassed before the 5 minutes is done. Is that an issue with conditioning or are my swings just to slow and I'm not getting adequate time to recover?
 
Pavel,

At what point do you recommend going for timed S&S?

Right now I'm training for Timed Simple and can get a set of swings with the 32kg done in about 20 seconds. Aiming for a set every 30 seconds has me gassed before the 5 minutes is done. Is that an issue with conditioning or are my swings just to slow and I'm not getting adequate time to recover?
I recommend the "strength reserve" strategy - get to "Timeless Solid" (40 kg).
 
Monday's Practice: Timeless Sinister
  • 3x5 goblet squat - 48 kg, 56 kg, 56 kg
  • 10x10 one-arm swings - 48 kg, 48 kg, 56 kg, 56 kg, 56 kg - always left, rest, right, rest, and so on.
  • 10x1 get-ups - 48 kg, 48 kg, 48 kg (+10 sec hold in the floor press), 48 kg (+10 sec hold in the floor press), 48 kg (+10 sec hold in the floor press) - always left and right, rest, and so on.
 
I forgot to write, but not to practice:

Today's Practice: Timeless Sinister
  • 3x5 goblet squat - 48 kg, 56 kg, 56 kg
  • 10x10 two-arm swings - 48 kg, 48 kg,48 kg, 48 kg, 56 kg, 56 kg, 56 kg, 56 kg, 56 kg, 56 kg.
  • 10x1 get-ups - 48 kg, 48 kg, 48 kg (+10 sec hold in the floor press), 48 kg (+10 sec hold in the floor press), 48 kg (+10 sec hold in the floor press) - always left and right, rest, and so on.
 
Monday's Practice: Timeless Sinister
  • 3x5 goblet squat - 48 kg, 56 kg, 56 kg
  • 10x10 one-arm swings - 48 kg, 48 kg, 56 kg, 56 kg, 56 kg - always left, rest, right, rest, and so on.
  • 10x1 get-ups - 48 kg, 48 kg, 48 kg (+10 sec hold in the floor press), 48 kg (+10 sec hold in the floor press), 48 kg (+10 sec hold in the floor press) - always left and right, rest, and so on.
 
@Pavel Macek
Your log is unbelievably motivation, thus I bought a 40-kg bell and decided to chase Solid Simple. The final aim is the Sinister. Sounds like a statement, and it is. Currently I follow Q&D, then I plan to complete a short A+A protocol, about 6 weeks, after that I will back to S&S.
What do you think about this approach?

Stay Strong. Stay Hard. Get After It.
 
@Pavel Macek
Your log is unbelievably motivation, thus I bought a 40-kg bell and decided to chase Solid Simple. The final aim is the Sinister. Sounds like a statement, and it is. Currently I follow Q&D, then I plan to complete a short A+A protocol, about 6 weeks, after that I will back to S&S.
What do you think about this approach?

Stay Strong. Stay Hard. Get After It.
Thank you for your kind words.
Finish the A+A, and then go back to S&S, why not. You can do some easy get-ups while on A+A.
 
Finish the A+A, and then go back to S&S, why not. You can do some easy get-ups while on A+A.
I do Getups 3-4 times a week on days when I have off of Q&D. I reconsidered A+A and aborted the concept of following a protocol. After 12 weeks of Q&D I just switch to S&S and start working through Solid Simple. So far TacGus are ok, have no issue with them.

Stay Strong. Stay Hard. Get After It.
 
Yesterday's Practice: Timeless Sinister
  • 3x5 goblet squat - 48 kg, 56 kg, 56 kg
  • 10x10 two-arm swings - 48 kg, 48 kg,48 kg, 48 kg, 56 kg, 56 kg, 56 kg, 56 kg, 56 kg, 56 kg.
  • 10x1 get-ups - 48 kg, 48 kg, 48 kg (+10 sec hold in the floor press), 48 kg (+10 sec hold in the floor press), 48 kg (+10 sec hold in the floor press) - always left and right, rest, and so on.
 
Today's Practice: Timeless Sinister
  • 3x5 goblet squat - 48 kg, 56 kg, 56 kg
  • 10x10 one-arm swings - 48 kg, 48 kg, 56 kg, 56 kg, 56 kg - always left, rest, right, rest, and so on.
  • 10x1 get-ups - 48 kg, 48 kg, 48 kg (+10 sec hold in the floor press), 48 kg (+10 sec hold in the floor press), 48 kg (+10 sec hold in the floor press) - always left and right, rest, and so on.
Tired as hell, lots of work, lots of additional practice (MMA, Chinese martial arts, SFG Level II review) - but I am glad I didn't skip the session.
 
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