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10/05/15: (hr: 56 hrv: 61 score 10)
+ zazen
...singles day...
a1) zerchersquat - 100k - 130k - 170k - 130k - 160k - 130k
a2) ringpullup - paused -+20k - 32k - 32k - 40k - 24k
a3) handstandpushup - full range, paused - 1rx6s
a4) abwheel - paused - 1rx6s
a5) easy stretchmobility
...later...
+ simpleandsinister (217) - 33min -119avg/145max
- swing 47k - 2h: 10rx4s - 1h: 10rx6s
- get up 50k - 1rx10s
good things happening: out of a sudden almost 10 minutes reduction for completion at the same average heartrate. Recovery between sets much more faster, get ups esp. roll to elbow felt very strong. Something is going in the right direction. I feel very content about that.
 
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The score was 4 in the morning, and I felt like not well rested after sleep, hr elevated, which becomes prominent in my zazen practice. Nevertheless I did my easy strength routine, and felt better afterwards. I have my active rest between the sets/exercises, and do some easy stretching, and I am calm during the sessions.
On the easy conditioning aspect: I feel (know) that it contributes recovery very well and relaxes the heart. In past times I did extensive rides on my bike, and nothing seems to have better calming heart rate (resting hr) effects than lsd work, as my resting hr then was usually under 50bpm. I appreciate the latest contributions to the coming back of aerobic work, as I did that for years. I feel much better, balanced and "healthier" when my hr is on the lower side. And this morning, as the numbers indicate, I feel great, while zazen the beating of my heart was more in the background. I did quite some work yesterday, but had an easy hike in the evening, it is simple as that.

edit: very strong S&S session this afternoon. Maybe the reintroduction of easy cardio into my regime is bearing fruits. And the monitoring of heart rate while training pays dividends, of course. I did not compressed the rest period, it happened automatically.
 
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10/06/15: (hr:59 hrv:61 score 10)
+ zazen
+ easy strength
a1) zerchersquat - 110k: 5rx1 - 120k: 5rx1
a2) rinpullup - 16k 5rx2
a3) handstandpushup - full: (2,3)x2
a4) standing abwheel rollout - 5rx2
a5) shadow swing - 32k: 10rx2
a6) easy stretchmobility
...later...
+ rowing - 10.000m - 44,20min - 132/138
 
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10/07/15: (hr: 59 hrv: 63 score: 9para)
+ zazen
+ easy strength
a1) zerchersquat - 100k: 3rx1 - 140k: 3rx1 - 120k: 3rx1
a2) ringpullup - 24k: 3rx1 - 20k: 3rx1 - 0k: 5rx1
a3) handstandpushup - full range - 3rx3
a4) abwheel - 3rx2
a5) snatch - 2x24k: 5rx1s - 2x32k: 3rx4s
a6) easy stretchmobility
...later...
+ ukranian deadlift - 64k: 20rx2s
+ hiking to the grocery store - 1h38min -114/147
 
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10/08/15: (hr: 61 hrv: 52 score: 5sym)
+ zazen
+ easy strength -25min
a1) zercher squat - 120k 2rx4
a2) ringpullup - 20k: 2rx4
a3) handstandpushup - full range - 2rx4
a4) snatch - 2x24: 5rx1 - 2x32k: 3rx3
a5) easy stretching
...later....
+ simple and sinister (218) 37min 30sec - 121/155
- swing 47k - 2h 10rx4s - 1h 10rx6s
- get up 50k - 1rx10s
 
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10/09/15 (hr: 61 hrv: 56 score: 8sym)
+ zazen
+ easy strength - 25min
a1) zercher squat - 120k: 5rx2
a2) ringpullup - 0k: 5rx2 - 20k: 2rx1 - 24k: 2rx1
a3) handstandpushup - full range - 2rx5
a4) snatch -2x 24k: 5rx1 - 2x32k: 2rx4
a5) easy stretching & mobility
...later...
a1) handstandpushup - full range - 2rx5
a2) ukranian deadlift - 64k: 20rx2
...later...
A nice walk in the darkness for an hour.

notion: the tightness in my right inner thigh almost gone, and I have my split more or less back. The effects of a little "incidental" daily mindful practice are enourmes, considering that the actual accumulated time in my last 8 days on stretching are maybe around 15-20min.
 
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Harald,

I googled zazen.
Interesting.
How long do you spend doing that before practice?

What active rest do you use?

I am trying many different things, but walking seems to work best.
I am looking for something more efficient?
My recovery time between swing sets is ~1:45
 
Hi Lew, I am in zazen posture for about 35min.
- active rest while doing S&S a little bit of shaking out my extremities, attention to belly breathing for the swing, and while on get ups, I simply lay on the floor relaxing and
breathing
- active rest while doing easy strength is a little bit of stretching and mobility between sets/exercises
- for active rest between sessions I get the taste of just easy walking and breathing gradually, and some easy rowing
- recovery time for my swings is currently 1:30-2min (I let drop hr to 100 with swings, 90 with get ups)

10/10/15: (69-58-9)
+ zazen
+ easy strength - 25min
a1) zercher squat - 120k (2,3)x2
a2) ringpullup - 16k: 3rx3
a3) handstandpushup - full range - 2rx4
a4) snatch - 2x32k: 2rx5
a5) stretchmobility
...later...
Walk - 1h - 108/117
 
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10/11/15 (64-60-10):
+ zazen
+ easy strength - 26min
a1) zercher squat - 120K: 2rx1, 3rx1 - 150k: 2rx1
a2) ringpullup - 0k: 5rx2 - 24k: 3rx1 - 40k: 1rx1
a3) handstandpushup - full range - 2r x 5s
a4) snatch - 2x32k: 2rx1, 3rx4
a5) stretchmobility
 
10/12/15:
+ zazen
+ easy strength - 20min
a1) zercher squat - 120k: 5rx2
a2) ringpullup: 0k: 5rx2 - 24k: 3rx1, 4rx1
a3) handstandpushup - full - 2rx5
a4) snatch - 2x32k: 3rx4
a5) stretchmobility
...later...
an hour of walking
 
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10/13/15 (68-57-8):
+ zazen
+ easy strength - 24min
a1) zercher squat - 120k: 3rx1 - 140k: 3rx1 - 130k: 3rx1
a2) ringpullup - 0k: 5rx2 - 24k: 3rx2 - 32k: 2rx1
a3) handstandpushup - full range - 2rx3 - 3rx3
a4) snatch - 2x32k: 3rx3, 4rx1
a5) stretchmobility
 
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10/14/15 (59-59-9, 92,0kg):
+ zazen
+ easy strength - 24min
a1) zercher squat - 120k: 2rx2 - 130k: 2rx2 - 150k: 2rx1
a2) ringpullup: 0k: 5rx2 - 32k:2rx1 - 40k: 1rx1
a3) handstandpushup - full range - 2rx6
a4) shadowswing - 32k: 8rx3
a5) stretchmobility
...later...
+ ukranian deadlift - 2x32k: 20rx3
 
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10/16/15:
+ zazen

Experienced great coaching on basic kettlebel lifts today, which feels like a whole week, actually.
 
Harald,
who did coach you? I am looking for a good coach myself, but that seems to be quite difficult in germany - I am living in Aachen, not too far away from the Westerwald. I had some coaching done in my Krav Maga school - it was OK, but the person teaching was not exactly advanced.
Thanks - Christian
 
The irony has it, that I was yesterday on the A4 passing Aachen on my way to England to learn a few things from fine women and men about the proper use of this bell of iron, teaching StrongFirst principles. And now I am looking forward for another two days, leaving the island and going back to the westwood, wo sich Hase und Igel noch gute Nacht sagen.
 
Harald, what did you gain from your instruction?
 
- cues for better body alignment
- an impression on how quality teaching looks like
- the tension - relaxation relationship (practical and easy to implement fast and loose drills, I can shake my butt now like Shakira or Beyonce)
- try to learn something when you are training
- movement quality, quality, quality
- I am an hypermobile type, and should work a bit on stability, heck my arms were shaking like small branches in the wind even with a 12kg bell with the armbar
-...
- when you are your own disciple, you have an idiot as a teacher ( I definitally never thought, I would have shoulder mobility issues, but when I brace myself from the ground up then it really gets apparent)
- firstly, I am a student of strength.
- I know, that I know nothing - Sokrates -
 
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16 - 18 of october 2015:
Unbelievable hours of great coaching, learning and joy just have passed.

Harald Motz, SFG1.
 
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Glückwunsch! Feels good, right? So, Are you ready to share your newly aquired wisdom? I might contact you for some coaching - if that is OK with you..
 
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