It's fine to be strong

[zbona]

I've been looking for the right training that can be done at home. Whenever I have two important factors together - my free time + my free energy. I was looking for a workout that is effective, short, and requires no equipment. With kettlebells and StrongFirst ideas I found not only everything common but all lifestyle.

I'm almost 35 years old and I've spent with kettlebells for almost 5 years in one apartment ;-)

My goal? Once I'm 95 years old, I want to be able to make kettlebell swings and get-ups every day - what weight does not matter.

 

[zbona]

Today's practise: S&S with 32 kg
- goblet squat, halo, kettlebell arm
- 1H swing: 10 x 10 32 kg
- get-up: 5 x (1 + 1) 32 kg
- hanging on the bar
- stretching

 

[zbona]

Yesterday practise:
- 3 x (5 x goblet / 32 kg; 5+5 halo 16 kg; kettlebell arm)
- 1H swing: 12 x 10 32 kg
- get-up: 6 x (1 + 1) 32 kg
- press: 5 x (5 + 5) - just practise for fun
- snatch 4 x (10 + 10) - practise with 16 kg
- few bottom up kettlebell cleans
- stretching, bretzel

cold shower and breathing exercise as every day...

 

[zbona]

Today
#111
- 20 minutes cold bath 14 Celsius degrees
- warm up
- goblet squat, kettlebell arm
- 1h swing: 10 x 10 with 32 kg (70 lb) bell
- get-up: 5 x (1 + 1) with 32 kg
- presses, heavy cleans and snatches practise
- pull over, bretzel
- stretching

brearhing exercise in the morning. nice day.

 

[zbona]

#113 Fr 20.7.2018
- goblet squat 36 kg (80 lb), kettlebell arm (16 kg)
- 1h swing with 36 kg: 12 x (5 + 5)
- get-up: 2 x (1 + 1) half get-up + 3 x (1 + 1) full get-up with 36 kg,
- stretching

 

[zbona]

#114 Su 22.7.2018
- goblet squat 36 kg
- 1h swing: 10 x (5 + 5) 36 kg
- get-up: (1 + 1) half with 36 kg, 4 x (1 + 1) full with 32 kg
- stretching

Today I did get-ups outside on the grass - it's harder to do get-ups if the sun is shining and the ground is not exactly horizontal... But we want to be antifragile, right?

 

[zbona]

#124 Su 05.08.2018 - SaS 36 kg
- halo, goblet squat, kettlebell arm
- 1H swing: 10 x (5 + 5) with 36 kg
- get-up: 5 x (1 + 1) with 36 kg
- stretching

Nice training - even though it was really, really hot weather (34 Celsius degrees).

 

[zbona]

#129 Mo 13.8.2018
SimplySinister s 24 kg
- (10x swing + 1x snatch + 1x get-up) x 4 without putting down
half minute pause
- (10x swing + 1x snatch + 1x get-up) x 4 without putting down
half minute pause
- (10x swing + 1x snatch + 1x get-up) x 2 without putting down

100 x 1 hand swing, 10 x get-up and 10 snatches in total. Took just 10 minutes..

#130 Th 14.8.2018
Simple and Sinster with 36 kg
- goblet 36 kg, halo 16 kg
- 1H swing: 10 x (5 + 5) with 36 kg
- get-up: 5 x (1 + 1) with 36 kg
- bretzel, leopard
- trip to Macocha, walking

 

[Mirek]

Macocha? Tak to jsme v podstate sousedi!

 

[zbona]

Macocha? Tak to jsme v podstate sousedi!

Super, sousede Na Macochu autem to mám půl hodiny ;-) Ať se daří, Mirku!

 

[zbona]

Yesterday:

#131 We 15.8.2018
20 minutes cold bath (15 Celsius degrees)
Simply Sinister with 24 kg:
- (10x swing + 1x snatch + 1x reverse get-up) x 6 (3x on each side) without putting down
- pause 1 minute
- (10x swing + 1x snatch + 1x reverse get-up) x 4 (2x on each side) without putting down

Fast practice for soft days - again 10 minutes and done.

Trip to Plumlov - 10 km walking

 

[Mirek]

Super, sousede Na Macochu autem to mám půl hodiny ;-) Ať se daří, Mirku!

Diky, tobe taky!

 

[zbona]

#135 Su 19.8.2018
- kettlebell arm 16kg, goblet 36 kg, halo 16 kg
- pull over: 3 x 10 / 16 kg
- 1h swing: 10 x 10 / 36 kg
- get-up: 6 x (1 + 1) / 36 kg
- 1h swing: 5 x 10 / 36 kg
- snatch: 2 x (10 +10) / 16 kg
- kettlebell arm, bretzel

I really love Simple and Sinister. I use it 5th year with some pauses due swithcing to another program and I think SAS is my centre of conditioning and strength. I'm sure, 40 kg will be done this year...

 

[zbona]

Today finally full get-ups with 40 kg - more than half of bodyweight. Was good, feeling strong ;-)

#140 Mo 27.8.2018
- resets
- goblet 36 kg, plank
- swing 1h s 36 kg: 10 x 10 / 36 kg
- get-up: (1 + 1) with 36, 40, 40, 36, 36
- hanging on the bar
- stretching

 

[zbona]

I haven't written for a long time. Last few months I've moved to 40 kg in SAS. Today's training - Simple and Sinister with 40 kg bell:

Mo 13.5.2019
- goblet squat
- swing: 10 x 10 with 40 kg
- get-up: 5 x (1 + 1) with 40 kg
- brettzel

 

[zbona]

#90 Mo 20.5.2018
- resets, kettlebell arm bar, crawling
- swing: 8 x 10 one arm swing 40 kg, 5 x 5 two arm swing 48 kg
- get-up: 5 x (1 + 1) 40 kg
- hanging, pullover, windmill, plank
- stretching

 

[zbona]

I don't write my online log, but I'm still on the way of strength This year is my 7th year with kettlebells. Today I've had my 178th training of this year.

#178 Thu 17.9.2020
- resets, goblet squats 40 kg, arm bar
- swing: 10 x 10 40 kg
- get-up: (1+1) 36 kg, 5x (1 + 1) 40 kg
- stretching