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A Norseman's Journey

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Running
20,4km
1:49:25


Great session with some decent distance on asphalt!
 
Warm-up
Original Strength ~5min

1H Swing
24, 24, 24, 24, 24, 24, 24, 24, 24, 24

TGU
24, 24, 24, 24, 24


Was sore and stiff after yesterdays (close to) half marathon session. Noticed some sort of injury or strain in my left shoulder, or more like where the trapezius and scapula connects. I think this is because of my inability to keep my shoulder in the socket while swinging, the 32 bell. The video in the page before this one has a film with a 32 swing.

Really tried to keep the shoulder in the socket this session and did just swing with the 24. Felt much better and to be honest, I think I should stay with the 24 for a while to dial in the correct form.
 
Stefan, just watched your swing video from 2 days ago, the bottom of the swing looks OK but check your veritical alignment at the top of the swing... you should be a straight line, but you are leaning back a bit far, your upper back is too far back, head/neck too far forward. Try some kettlebell deadlifts and see if you can find a perfect vertical alignment at the top as seen on video... or just work on that standing plank, with no kettlebell at all, moving from hinge to plank... then try to bring the same thing to the top of your swings. Working on this plus the shoulder packing (see henningb's log for more notes...we are both working on that) may help your shoulder. And maybe wait until after the soreness subsides to go back to swings :)
 
So many options :) Just cut my toe at the gym because I was in a hurry. Now I'm late for the next event.
 
Stefan, just watched your swing video from 2 days ago, the bottom of the swing looks OK but check your veritical alignment at the top of the swing... you should be a straight line, but you are leaning back a bit far, your upper back is too far back, head/neck too far forward. Try some kettlebell deadlifts and see if you can find a perfect vertical alignment at the top as seen on video... or just work on that standing plank, with no kettlebell at all, moving from hinge to plank... then try to bring the same thing to the top of your swings. Working on this plus the shoulder packing (see henningb's log for more notes...we are both working on that) may help your shoulder. And maybe wait until after the soreness subsides to go back to swings :)

Thank you @Anna C for your inputs, mean a lot! I believe I was to eager to convince myself that I was ready for the 32, but Im not. Will Take your advice and practice what you said and post a video in the near future.
I follow @Henningb log, and take note of whats going on in there :)
 
Running - with wifey
3,5km + 80% intervalls 40m x 7

Cool Down ~5min
90/90 Stretch
QL Straddle
 
Warm-up ~10min
Foam roll, unweighted first part of the get-up, unweighted windmill, goblet squat 24x3x5

1H Swing
24, 24, 24, 24, 24, 24, 24, 24, 24, 24

TGU
24, 24, 24, 24, 24


Worked on packing the shoulder and stay more upright in the top position. Was really tired today.
 
Deadlift
60kg x 5,5, 80kg x 3, 90kg x 2, 100kg x 1, 120kg x 1, 130kg x 1, 135kg x 1, 140kg x 1

Superset with

Tactical Pull-ups

3, 3, 3, 3, 3, 3, 3, 3, 3


Goblet Squat
24kg x 5, 5, 5, 5, 5

Superset with

Push-ups
10, 10, 10, 10, 10, 10


Awesome session today! Felt strong and energized! The deadlift was up to a beltless max for the day.
 
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Warm-up
Original Strength ~8min

2H Swing
32, 32, 32, 32, 32, 32, 32, 32, 32, 32,

TGU
24, 24, 24, 24, 24


Worked on top position today again. Its easier with the two-handed swing. Filmed and it looked better. The Get-ups were hard today. As if my whole body was taxed, especially the shoulders. Need to be carful with adding volume to fast.
 
Treadmill intervalls (incline 1)
1st km - 6:00/pace
2nd km - 5:00/pace
3rd km - 4:00/pace
4th km - 5:00/pace
5th km - 6:00/pace
Total: 26min

Tactical Pull-ups
5, 5, 5, 5, 5

superset with

Push-ups
11, 11, 11, 11, 11


Solid evening session!
 
Warm-up ~5min
Around the world, unweighted windmill, unweighted get-ups

Practicing snatch and windmill for ~10min

1H Swing
24, 24, 24, 24, 24, 24, 24, 24, 24, 24

TGU
24, 24, 24, 24, 24


Finding the groove again with the swings! Read this article 1 Exercise That Fixes 99 Problems and the Hike-Hinge-Root-Float really are great cues! The standing plank position felt much more solid.
The members of our kettlebell beginners course are almost done, so we voted for the last exercise to do. The snatch it was, not so much a beginners exercise but fun! Recorded some lifts. It felt more natural on my right side, did not really trust my grip in my left hand and didn't want to drop the bell on the floor, so they are a bit wonky :)

 
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Treadmill Running (incline 1)
5km

TGU - with a press at every stage
8kg x 1
12kg x 1, 1, 1 (l,r)

Single Leg DL
20kg x 3x5

KB Lunge
20kg x 3x5


Holy shoulder smoker is holy! A press at every stage is no joke, even at low weights! Great for stability.
 
you are throwing your kettle bell from the top wrong, it should be over the hand ( i mean it is not wrong it is just not HS, more of GS ;) SokolStrong on Instagram: “Coffee and snatches is a great way to start a Sunday morning.” watch this. Also keep the bell on the center line when you throw it back. Be more aggressive :)

Thank you! I see now what you mean by keeping the bell at centre line. Need to fix that! Regarding how Im throwing the bell from the top. Its more like I don't know the correct way of doing it, so I´d just go by feel. Will try to flip it over the hand and see how that feels :)
 
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Deadlift
90kg x 5, 5, 5, 5, 5

Superset with

Tactical Pull-ups

5, 5, 5, 5, 5


Goblet Squat
24kg x 5, 5, 5, 5, 5

Superset with

Push-ups
10, 10, 10, 10, 10, 10
 
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Warm-up
Original Strength ~5min

Z-Press
20kg x 1, 2, 3
24kg x 1

1H Swing
24, 24, 24, 24, 24, 24, 24, 24, 24, 24

TGU
24, 24, 24, 24, 24


Solid session. The Z-press was a fun addition :)
 
Warm-up
Original Strength ~5min

Deadlift
95kg x 5, 5, 5, 5, 5

1H Swing
20, 20, 20, 20, 20, 20, 20, 20, 20, 20

TGU
24, 24, 24, 24, 24
 
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