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Less is More

Up 6:00
Warm up: n/a
SFG Prep, day 4.6

Again I woke up feeling more depleted than when I went to bed. It's likely that the high pulls are harder on my body than I realize. @Anna C's 't-rex' version has my upper back feeling fantastic. Keeping the elbow glued to the side while getting the bell higher and higher is the best lat/upper back exercise I've found. Wish I would of had this exercise when I was powerlifting! My hips are what is lagging behind the adaptation curve.

I might need to alternate days of:
  • S&S (10s x 10r OHS or 20s x 5r heavy OHS, 5s x 1r TGU)
  • with days of snatch building (S&S warmup, then 20s x 5 r t-rex high pull ending in snatch)
This would allow me to work on my snatch while fresh, be easier on my skin, and easier on the hips.

Focus was on mobilizing my body today.
Mobility Complex:
  • Toes/feet/ankles
  • Diaphragmatic breathing
  • Prying cobra
  • Downward dog
  • Three way neck
  • Halo
  • Gob sq
  • tSpine mobility 1
  • Brettzels
 
Up 6:00
Warm up: n/a
SFG Prep, day 4.7

Mobility Complex:
  • Toes/feet/ankles
  • Diaphragmatic breathing
  • Prying cobra
  • Downward dog
  • Three way neck
  • Halo
  • Gob sq
  • tSpine mobility 1
  • Brettzels
My hips were unusually sore, decided to grab another day off. It's a sign I need to build a mobility day into my training.
SO maybe new cycle will be:
  • SaS day
  • Snatch day
  • Mobility complex day
Or maybe
  • SaS
  • Snatch
  • SaS
  • Snatch
  • Mobility complex day
 
Up 5:30, train 6:45
Warm up: D.D., SaS, a few sets of THS
SFG Prep, day 5.1

OHS:
16s x 5r
40k
interval: 1:10

TGU:
2s x 1r
24k
interval: 3:00

I had planned to do 20s x 5r in ohs, and 5s x 1r in tgu, but I forgot about an early meeting I had to go to. Despite feeling a bit rushed, this was a solid session.
 
Up 7:45, train: 10:00
Big sleep, almost 10 hours :):):)
Warm up: D.D., SaS, a few sets of THS

TRHP:
16k x 20s x 5r
Snatch last rep up/down
interval 1:15
Used thin cotton gloves with tips cut off
10 sets -> rest 3min 30sec - > last 10 sets
This was a very leisurely pace; I hardly broke a sweat. Perfect for learning.

Thoughts:
The reps of snatching felt almost like a snatch! I need to get the hips back sooner on the drop to catch the bell better. Basically it feels like the hips should be 90% of the way back by the time I catch the weight. Need to do a better job of jerking the bell straight forward; I'm trying to take it to the side which twists me around.
I did an excellent job of projecting my power upwards!
 
Non-Stop Swing Testing
Last test was June 10th

Up 7:30, train 9:00
Warm up: D.D., SaS, a few sets of THS, TGU lunge hip flexor stretch
SFG Prep, day 5.3

THS:
Non-Stop
1s x 75r!
32k
  • Focus
    • Breathing
      • On back swing, taking two breaths through the nose, inhaling hard enough to wrinkle my nose
      • Exhaling quickly to bring hips into the game fast on up swing
    • Not dying
10:00 rest between :)

TGU:
5s x 1r
28k
interval: 4:30
  • Focus
    • Keeping the straight leg straight
    • Smooth transitions
    • Relaxed face
    • Lat/oblique connection in roll to elbow
My back had a massive pump by the end of this practice.

Incredibly pleased with this session!
 
Last edited:
Up 7:30, train 9:00
Warm up: D.D., SaS
SFG Prep, day 5.4

TRHP:
16k x 20s x 5r
Sets 3, 4, 9, 10, 13, 14, 15, 16 I snatched the last 2 reps.
All other sets snatched last rep only.
interval 1:00
Used thin cotton gloves with tips cut off.

Article: Swing Vs. Snatch by Pavel T.
This article helped a lot. I thought I was performing the snatch very badly, as it felt like a longer range of motion than the swing. This helped me realize that's how it is supposed to feel!
"In addition, Hetzler’s research shows that the kettlebell travels twice as far in a snatch rep than in a swing rep. "
 
Up 5:30
SFG prep, day 5.5

Planned mobility-only day. Perfect timing. I would of needed a light day. Looking like this is a winning template.
The Nail said:
Or maybe
  • SaS
  • Snatch
  • SaS
  • Snatch
  • Mobility complex day
Click to expand...


Mobility Complex:
  • Toes/feet/ankles
  • Diaphragmatic breathing
  • Prying cobra
  • Downward dog
  • Three way neck
  • Halo
  • Gob sq
  • tSpine mobility 1
  • Brettzels x 2
I love laying on my back after the brettzels, feeling how easy it is to lengthen my spine and breathe deeply.
 
Bodyweight is up to 174.4, up from 172.8 , while waist still below 32".

Up 5:30, train 7:00
Warm up: D.D., SaS
SFG Prep, day 5.6

OHS:
10s x 10r
28k
interval: 1:15

TGU:
5s x 1r
28k
interval: 4:30

Left hip didn't want to get with the program today. Backed off from the planned heavy swings.
 
Last edited:
Up 7:00, train 9:00
Warm up: D.D., SaS, ths
SFG Prep, week 5

TRHP:
16k x 20s x 5r
Snatched last two reps
60 reps high pull, 40 reps snatch
interval 1:00
Did several sets of one leg kb deadlift in between.
Used thin cotton gloves with tips cut off.

These felt great. I am losing my fear of the snatch. I do not fear the drop now so I do a much better job of taming the arc. Also did a much better job of getting the hips involved earlier.

Much excite!
 
Up 6:00, train 7:30
SFG Prep, week 6
Warm up:
1 round:
Toes/feet/ankles, diaphragmatic breathing, prying cobra, downward dog​
3 rounds:
10k - gob squat, halos, 1 leg deadlift, hip bridges
The 1 leg deadlift really mobilizes the sticky bits deep in hips and waist.​
1 round:
24k ths and ohs​

t-rex High Pull:
24k x 10s x 5r
Snatched last two reps
30 reps high pull, 20 reps snatch
interval 1:15
Used thin cotton gloves with tips cut off.
  • Focus
    • Setting up the first rep better
      • Made sure my hips were deep underneath me, and relaxed
      • Then, created tension by appropriately pulling myself down with tall spine/zipped up abs/engaged lats
      • Then, reaching for the KB.
    • Taming ze arc
      • Engaging lats as soon as possible on the drop
        • If I time it right, the lats pull the bell back in time for the upper body to be taunt when the hips/glutes/hamstrings arrest the bell
        • Helps smooth the drop, keeps the arm from being jerked around, easier on the hands
 
Up 6:00, train 11:00
SFG Prep, week 6
Today was a planned day off, but since I missed Friday's S&S session I wanted to get a bit of training in. Hit my mobility complex, then S&S.
Warm up:
Mobility Complex

I am amazed my waist is holding below 32". I've been eating so much food.

THS:
10s x 10r
24k
interval: 1:00

TGU:
5s x 1r
16k
interval: 3:30

L-Glutamine is awesome. After months of not using it, I've started supplementing with it again. Quality is important; I only use Jarrow's. I take it with my creatine first thing in the morning, on an empty stomach. Improves digestion a lot, makes you sleep better.
$20 for a month's supply.
 
Up 6:00, train 11:00
SFG Prep, week 6
Warmup:
3 rounds SaS (2 x 10k, 1x 16K), downward dog

t-rex High Pull:
16k x 20s x 5r
Snatched last two reps
60 reps high pull, 40 reps snatch
interval 1:15
Used thin cotton gloves with tips cut off.

These are going great. I was sore this morning; the 1 leg kb dl fills in holes in my armor quite well. I skipped them today, but will make them a regular part of the rotation.
 
Up 6:00, train 8:00
SFG Prep, week 6

Warm up:
S&S, DD, THS

OHS:
10s x 10r
32k
interval: 1:15

5:00 rest

TGU:
5s x 1r
28k
interval: 4:00

I'm gravitating towards heavy swings and light snatches. It seems like a pretty good combination. This session felt great.
 
The Nail said:
I'm gravitating towards heavy swings and light snatches. It seems like a pretty good combination. This session felt great.
Click to expand...

Just keep at it... you are going to love heavy snatches even better. :cool::)
 
Up 5:30, train 7:30
SFG Prep, week 6
Warmup:
3 rounds SaS (2 x 10k, 1x 16K), downward dog

t-rex High Pull:
16k x 20s x 5r
Snatched last three reps
40 reps high pull, 60 reps snatch
interval 1:15
Used thin cotton gloves with tips cut off.

These felt very good. Next snatch session I'll only do one set of the high pulls for warm up, then graduate myself to sets of 5 all snatches.

I ordered a 35mm handle 20kg competition kb from Kettlebell Kings this morning. Soon I will have to get rid of my couch to make room for my collection of kettlebells.
 
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