@Stuart Elliott : I did the 10 breaths in between the sets not ten breaths for all reps (I am not a fakir)
@Anna C : I attended, I am not an SFL yet. I know, what I have to work on. Bench groove &
@Pavel Macek: GLAG and SMILE like Doc
@Christian Gelderblom : Beast Tamer is definitely a very reasonable goal, but first to become SFL
@Pavel Macek : the hip flexor activation drill is a nugget. That was what I was looking for. Simple and easy as it gets.
First, do the drill: take a light kettlebell (for me 12k works very well) put one foot through the handle, then tense the leg you are standing on + the glutes and abs and pull your leg with the kettlebell up as high as you can for a few repetition, until you get messages from the flexors. Change sides.
Second, do the skill immediately: take a heavy bell and do the goblet squats and pull your knees up to your chest while standing to, as Doc Hartle said make gravity where it has to go.
Tue. 12/15/15 - 92,8kg:
+ zazen
- clubswinging
- hip flexor drill - goblets 40k: 5rx3 - halo 24k: 5rx3
+ simple and sinister (236) - 27.30min
- swing 40k: 10rx10s (10 breaths)
- rest (40 breaths)
- get up 50k: 1rx10s (12breaths)
- b.up press 32k - b.up cleans 45k - clubswinging - (bent)armbar