Less is More
- Thread starter The Nail
- Start date
The Nail
Level 7 Valued Member
Wake up at 07:30
Train at 09:00
Total Time: 45 min
One Hand Swings:
1:20 rest
24k 10x10
Breakthrough day!
I found this article by Chris Lopez, SFGII 1 Exercise That Fixes 99 Problems
HIKE – HINGE – ROOT – FLOAT
Of course Mr. Tsatsouline covers all of this in Simple and Sinister, but the mnemonic device drove it home. It made my swings feel easy.
TGU:
1:30 rest
16k - 5x1
Focused on making the sweep as minimal/efficient as possible.
Train at 09:00
Total Time: 45 min
One Hand Swings:
1:20 rest
24k 10x10
Breakthrough day!
I found this article by Chris Lopez, SFGII 1 Exercise That Fixes 99 Problems
HIKE – HINGE – ROOT – FLOAT
Of course Mr. Tsatsouline covers all of this in Simple and Sinister, but the mnemonic device drove it home. It made my swings feel easy.
TGU:
1:30 rest
16k - 5x1
Focused on making the sweep as minimal/efficient as possible.
Last edited:
The Nail
Level 7 Valued Member
Wake up at 05:00
Train at 06:20
Total Time: 41 min
One Hand Swings:
1:20 rest
24k 10x10
HIKE – HINGE – ROOT! – FLOAT
I realized today that a strong ROOT! makes the movement easier because the bell floats at the top for a moment longer.
TGU:
1:30 rest
16k - 5x1
Right knee was a little tender today, made me realize I wasn't using my hips enough in the lunge to standing. Ie, I was shifting forward instead of using the hip/glute to fire up. A small change that improved the flow another notch. Good stuff.
Train at 06:20
Total Time: 41 min
One Hand Swings:
1:20 rest
24k 10x10
HIKE – HINGE – ROOT! – FLOAT
I realized today that a strong ROOT! makes the movement easier because the bell floats at the top for a moment longer.
TGU:
1:30 rest
16k - 5x1
Right knee was a little tender today, made me realize I wasn't using my hips enough in the lunge to standing. Ie, I was shifting forward instead of using the hip/glute to fire up. A small change that improved the flow another notch. Good stuff.
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The Nail
Level 7 Valued Member
Wake up at 05:00
Train at 06:15
Total Time: 39 min
One Hand Swings:
1:20 rest
16k 10x10
Took an off-day; still feeling beat up. These actually ended up being a little bit tougher than the 24k. The 16k is now so light I almost struggle to control it. Focused on the 80% rule, and tensing at the last possible moment.
TGU:
2:00 rest
16k - 5x1
Today I really felt my lats with this lift! Made the entire flow another notch easier.
Train at 06:15
Total Time: 39 min
One Hand Swings:
1:20 rest
16k 10x10
Took an off-day; still feeling beat up. These actually ended up being a little bit tougher than the 24k. The 16k is now so light I almost struggle to control it. Focused on the 80% rule, and tensing at the last possible moment.
TGU:
2:00 rest
16k - 5x1
Today I really felt my lats with this lift! Made the entire flow another notch easier.
Last edited:
The Nail
Level 7 Valued Member
Wake up at 05:00
Train at 06:20
Total Time: 43 min
Two Hand Swings:
1:30 rest
24k 10x10
TGU:
2:00 rest
16k - 5x1
These finally clicked today - the last rep on each side felt perfect. I was exaggerating the sweep; focusing on a short, efficient sweep made the lift click.
I'm excited about my progress.
Train at 06:20
Total Time: 43 min
Two Hand Swings:
1:30 rest
24k 10x10
TGU:
2:00 rest
16k - 5x1
These finally clicked today - the last rep on each side felt perfect. I was exaggerating the sweep; focusing on a short, efficient sweep made the lift click.
I'm excited about my progress.
Last edited:
User 4484
Guest
Great work! The "HIKE – HINGE – ROOT! – FLOAT" is something I will remember!
The Nail
Level 7 Valued Member
Thanks @Stefan Olsson ! Good luck with your training.
The Nail
Level 7 Valued Member
Wake up at 05:00
Train at 06:30
Total Time: 42 min
One Hand Swings:
1:30 rest
24k 10x10
HIKE – HINGE – ROOT! – FLOAT continues to pay dividends. A strong ROOT! smooths out the entire movement and draws power from the ground into my glutes, abs, and lats. Who knows, maybe this will even help cure my ILS. All sets are feeling strong now.
5:00 rest between
TGU:
2:00 rest
16k - 5x1
I noticed when doing left hand TGU that I would step back and out with my right leg. Corrected this so I only step back and it felt much smoother.
Train at 06:30
Total Time: 42 min
One Hand Swings:
1:30 rest
24k 10x10
HIKE – HINGE – ROOT! – FLOAT continues to pay dividends. A strong ROOT! smooths out the entire movement and draws power from the ground into my glutes, abs, and lats. Who knows, maybe this will even help cure my ILS. All sets are feeling strong now.
5:00 rest between
TGU:
2:00 rest
16k - 5x1
I noticed when doing left hand TGU that I would step back and out with my right leg. Corrected this so I only step back and it felt much smoother.
Last edited:
The Nail
Level 7 Valued Member
Wake up at 05:00
Train at 06:20
Total Time: 45 min
One Hand Swings:
1:30 rest
24k 10x10
Noticed that for my left hand, I'm letting the bell pull out of my grip at the bottom of the back swing. Working on correcting that.
5:00 rest between
TGU:
2:00 rest
16k - 5x1
When I focus on keeping my lats tight throughout the movement, it makes it easy to keep the elbow locked out.
Train at 06:20
Total Time: 45 min
One Hand Swings:
1:30 rest
24k 10x10
Noticed that for my left hand, I'm letting the bell pull out of my grip at the bottom of the back swing. Working on correcting that.
5:00 rest between
TGU:
2:00 rest
16k - 5x1
When I focus on keeping my lats tight throughout the movement, it makes it easy to keep the elbow locked out.
Last edited:
The Nail
Level 7 Valued Member
Wake up at 07:30
Train at 09:10
Total Time: 44 min
Hour 13 of a 36 hour fast
One Hand Swings:
1:30 rest
24k 10x10
5:00 rest between
TGU:
2:00 rest
16k - 5x1
Something I love about doing the same movements everyday - you really get tuned into the exercise. Small adjustments at any point in the lift make it feel smoother from beginning to end. It also makes it feel as if I am storing energy to use in other endeavors and the next training session.
Train at 09:10
Total Time: 44 min
Hour 13 of a 36 hour fast
One Hand Swings:
1:30 rest
24k 10x10
5:00 rest between
TGU:
2:00 rest
16k - 5x1
Something I love about doing the same movements everyday - you really get tuned into the exercise. Small adjustments at any point in the lift make it feel smoother from beginning to end. It also makes it feel as if I am storing energy to use in other endeavors and the next training session.
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The Nail
Level 7 Valued Member
Woke up late today :-\
Total Time: 38 min
Hour 12 of the usual 12 hour fast
One Hand Swings:
1:30 rest
24k 10x10
Focused on getting a smooth, strong start with the initial hike back with the bell. Made everything much better.
2:00 rest between
TGU:
2:00 rest
16k
24k
24k
16k
16k
The 24k sets felt great.
Pavel talks about The Benefit of Jumps Between Kettlebell Sizes.
Total Time: 38 min
Hour 12 of the usual 12 hour fast
One Hand Swings:
1:30 rest
24k 10x10
Focused on getting a smooth, strong start with the initial hike back with the bell. Made everything much better.
2:00 rest between
TGU:
2:00 rest
16k
24k
24k
16k
16k
The 24k sets felt great.
Pavel talks about The Benefit of Jumps Between Kettlebell Sizes.
The Nail
Level 7 Valued Member
Wake up 5:30
Total Time: 45 min
One Hand Swings:
1:30 rest
24k 10x10
2:00 rest between
TGU:
3:00 rest
24k
24k
24k
24k
24k
My forearms were really pumped after the TGU. Probably because of the OHS's, my shoulders/lats/hips were not really affected by the increase in TGU weight from 16k-24k. My triceps and forearms really felt the load. But, high form standards were maintained on all sets which is what matters. The body will adapt with time and volume.
Total Time: 45 min
One Hand Swings:
1:30 rest
24k 10x10
2:00 rest between
TGU:
3:00 rest
24k
24k
24k
24k
24k
My forearms were really pumped after the TGU. Probably because of the OHS's, my shoulders/lats/hips were not really affected by the increase in TGU weight from 16k-24k. My triceps and forearms really felt the load. But, high form standards were maintained on all sets which is what matters. The body will adapt with time and volume.
The Nail
Level 7 Valued Member
Wake up 6:30
Total Time: 47 min
One Hand Swings:
1:45 rest
24k 10x10
Really getting that initial hike back down pat. Sure does make the whole movement smoother. Both sides feeling very strong and smooth.
2:00 rest between
TGU:
3:00 rest
24k
24k
24k
24k
24k
The hardest part of this movement with the 24k is keeping the wrist straight. My forearms feel so pumped up after training. It could be a while before I can start knocking down the rest periods here. But the movement feels very good otherwise.
Total Time: 47 min
One Hand Swings:
1:45 rest
24k 10x10
Really getting that initial hike back down pat. Sure does make the whole movement smoother. Both sides feeling very strong and smooth.
2:00 rest between
TGU:
3:00 rest
24k
24k
24k
24k
24k
The hardest part of this movement with the 24k is keeping the wrist straight. My forearms feel so pumped up after training. It could be a while before I can start knocking down the rest periods here. But the movement feels very good otherwise.
The Nail
Level 7 Valued Member
Wake up 6:30
Total Time: 40 min
Training Start: 8:30 AM
Hour 13 of 36 hour fast
One Hand Swings:
1:00 rest
24k 10x10
The short rest periods actually made these better. I knew I didn't have long to rest, so it lit a fire for me to be smooth and efficient to conserve energy. Because of that, these went much better than I anticipated. I'm sneaking up on the 10x10 in 5m standard.
5:00 rest between
TGU:
2:40 rest
16k
24k
24k
24k
16k
Again, the hurdle is keeping the wrist straight. I cut back two sets to 16k - the beginning and the end - to reinforce the feeling. I successfully keep the wrist straight with the 24k, but it is a challenge.
Proper Practice Prevents Piss Poor Performance
Total Time: 40 min
Training Start: 8:30 AM
Hour 13 of 36 hour fast
One Hand Swings:
1:00 rest
24k 10x10
The short rest periods actually made these better. I knew I didn't have long to rest, so it lit a fire for me to be smooth and efficient to conserve energy. Because of that, these went much better than I anticipated. I'm sneaking up on the 10x10 in 5m standard.
5:00 rest between
TGU:
2:40 rest
16k
24k
24k
24k
16k
Again, the hurdle is keeping the wrist straight. I cut back two sets to 16k - the beginning and the end - to reinforce the feeling. I successfully keep the wrist straight with the 24k, but it is a challenge.
Proper Practice Prevents Piss Poor Performance
The Nail
Level 7 Valued Member
Wake up 6:30
Total Time: 29 min
Training Start: 7:15 AM
One Hand Swings:
1:00 rest
16k 10x10
1:00 rest between
TGU:
1:25 rest
16k
16k
16k
16k
16k
Again, focusing on keeping wrist straight/elbow straight
I was up late (for me) watching the super bowl last night. So I slept over a little and since I was pressed for time, decided to see if I could get a off day in while using compressed rest periods. Felt great to still get training in while saving a bit of time.
What a great recharge session.
Total Time: 29 min
Training Start: 7:15 AM
One Hand Swings:
1:00 rest
16k 10x10
1:00 rest between
TGU:
1:25 rest
16k
16k
16k
16k
16k
Again, focusing on keeping wrist straight/elbow straight
I was up late (for me) watching the super bowl last night. So I slept over a little and since I was pressed for time, decided to see if I could get a off day in while using compressed rest periods. Felt great to still get training in while saving a bit of time.
What a great recharge session.
The Nail
Level 7 Valued Member
Did not train yesterday; important early morning meeting to prepare for.
Wake up 6:00
Total Time: 31 min
Training Start: 7:00 AM
One Hand Swings:
1:00 rest
24k 10x10
Nothing really to report here; these feel absolutely perfect.
1:00 rest between
TGU:
1:30 rest
16k
24k
24k
16k
16k
Focused on gripping the bell tightly, helped me keep the entire shoulder girdle stable.
My TGU suffers from reduced rest periods; the swings on the other hand are anti-fragile and just get stronger with less rest. My form never falters, but the difficulty goes up several notches. Might do a two minute rest between 1HS/TGU and see how that improves things.
Wake up 6:00
Total Time: 31 min
Training Start: 7:00 AM
One Hand Swings:
1:00 rest
24k 10x10
Nothing really to report here; these feel absolutely perfect.
1:00 rest between
TGU:
1:30 rest
16k
24k
24k
16k
16k
Focused on gripping the bell tightly, helped me keep the entire shoulder girdle stable.
My TGU suffers from reduced rest periods; the swings on the other hand are anti-fragile and just get stronger with less rest. My form never falters, but the difficulty goes up several notches. Might do a two minute rest between 1HS/TGU and see how that improves things.
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