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Repeat Until Strong.

Today's practice: From Solid to Sinister - Tactical Periodization
  • goblet squats - 5x36kg, 5x44 kg, 5x44 kg
  • 2-1 (medium-low) one-arm swings - 10x36 kg, 10x44 kg, 10x36 kg, 10x44 kg, 10x36 kg, OTM, always left, rest; right, rest; 100 swings total (sum of left and right).
  • 2-1 (medium-low) 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).
  • Front Lever - GTG, 6 secs holds of advanced tuck front lever throughout the day.
Lighter session after yesterday's traveling - no dice throw, but choice.
 
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Today's practice: From Solid to Sinister - Tactical Periodization
  • goblet squats - 5x40kg, 5x48 kg, 5x48 kg
  • 2-2 (medium-medium) one-arm swings - 10x40 kg, 10x48 kg, 10x40 kg, 10x48 kg, 10x40 kg, OTM, always left, rest; right, rest; 100 swings total (sum of left and right).
  • 2-2 (medium-medium) get-ups - 1x36 kg, 1x44 kg, 1x36 kg, 1x44 kg, 1x36 kg, always left+ right, rest; 10 get-ups total (sum of left and right).
  • Front Lever - GTG, 6 secs holds of advanced tuck front lever, so far just few "sets" in the morning.
All 3 lifts feel very light - RPE was about 6 I would say. The program works like a charm.

Plus - as Pavel said at StrongEndurance, if you practice something for long time, the adaptation is more constant. That explains why I can easily come to heavy weights even after a week, two, or three lay-off (traveling, holiday, etc.). It saves a lot of mental power - I can just enjoy traveling and don't need to worry about training/detraining.
 
Pavel - I started implementing the 1-arm Swing “5+5” method this week and it’s amazing how effective it is for getting over the physiological aspect of using a heavier weight!

I meant to ask your thoughts on daily high rep band pull-aparts to help strengthen the shoulders - complimentary to S&S or a waste of my time?
 
cmerrow said:
I meant to ask your thoughts on daily high rep band pull-aparts to help strengthen the shoulders - complimentary to S&S or a waste of my time?
Click to expand...

Not my expertise - I don't do any exercises of this type, sorry.
 
Today's practice: From Solid to Sinister - Tactical Periodization
  • goblet squats - 5x44kg, 5x56 kg, 5x4 kg
  • 2-3 (medium-high) one-arm swings - 10x44 kg, 10x56 kg, 10x44 kg, 10x56 kg, 10x44 kg, OTM, always left, rest; right, rest; 100 swings total (sum of left and right).
  • 2-3 (medium-high) get-ups - 1x40 kg, 1x48 kg, 1x40 kg, 1x48 kg, 1x40 kg, always left+ right, rest; 10 get-ups total (sum of left and right).
  • Front Lever - GTG, 6 secs holds of advanced tuck front lever, so far just few "sets" in the morning.
 
Today's practice: From Solid to Sinister - Tactical Periodization
  • goblet squats - 5x36kg, 5x44 kg, 5x44 kg
  • 2-1 (medium-low) one-arm swings - 10x36 kg, 10x44 kg, 10x36 kg, 10x44 kg, 10x36 kg, OTM, always left, rest; right, rest; 100 swings total (sum of left and right).
  • 2-1 (medium-low) 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).
No dice throw - choice.
 
Today's practice: From Solid to Sinister - Tactical Periodization
  • goblet squats - 5x44kg, 5x56 kg, 5x4 kg
  • 1-3 (low-high) one-arm swings - 10x44 kg, 10x56 kg, 10x44 kg, 10x56 kg, OTM, always left, rest; right, rest; 80 swings total (sum of left and right).
  • 1-3 (low-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, so far just few "sets" in the morning.

Back to the regular program with volume & intensity determined by the dice throw.
 
Today's practice: From Solid to Sinister - Tactical Periodization
  • goblet squats - 5x36kg, 5x44 kg, 5x44 kg
  • 3-1 (medium-low) one-arm swings - 10x36 kg, 10x44 kg, 10x36 kg, 10x44 kg, 10x36 kg, 10x36 kg, OTM, always left, rest; right, rest; 120 swings total (sum of left and right).
  • 2-2 (medium-low) get-ups - 1x36 kg, 1x44 kg, 1x36 kg, 1x44 kg, 1x36 kg, always left+ right, rest; 10 get-ups total (sum of left and right).
  • Front Lever - GTG, 6 secs holds of advanced tuck front lever throughout the day.
 
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