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Less is More

Up 6:00
SFG Prep, week 6

No KB's, planned mobility day

Mobility Complex, 1 round:
  • Toes/feet/ankles
  • Diaphragmatic breathing
  • Prying cobra
  • Downward dog
  • Three way neck
  • Halo
  • Gob sq
  • tSpine mobility 1
  • Brettzels

Sticking to the 4 on/1 off template has enabled a higher overall quality of training.
 
Up 5:30, train 7:00
SFG Prep, week 7

Warm up:
SaS, D.D

Still amazed my waist is staying below 32"

OHS:
12s x 10r
32k
interval: 1:15
Accidentally did 12 sets of 10 reps.

TGU:
5s x 1r
16kk
interval: 2:00

My new KB might be here tomorrow, so I backed off on the TGUs today.
 
Up 5:30, train 7:30
SFG Prep, week 7
Warmup:
3 rounds SaS (2 x 10k, 1x 16K), plus downward dogs and brettzels

My left hips was sore this morning, but the brettzels got it moving to get a nice training session on the books.

t-rex High Pull:
20k x 20s x 5r
Snatched last three reps, most of the time
35 reps high pull, 65 reps snatch
interval 1:15
Used thin cotton gloves with tips cut off.

Focus:
Need to do a better job of keeping my abs pulled up/spine tall.

My new kb. The 35mm handle is serious beef.
The bell is molded top-heavy. This combined with the beefy handle helped me control the bell as it flips over/under the wrist on the way up/down. Also was easier on my skin, which is huge.
20k 35mm kbKings.jpg
 
Up 6:00, train 8:00
SFG Prep, week 7

Warm up:
TFA, D.D., Brettzel, SaS

OHS:
10s x 10r
32k
interval: 1:25
Increased interval from 1:15

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

Left hip is trying to be a pain in the a#@, but the brettzels let me stay ahead of it.
 
Up 5:30, train 7:30
SFG Prep, week 7
Warmup:
3 rounds SaS (2 x 10k, 1x 16K), plus downward dogs and brettzels

t-rex High Pull:
20k x 10s x 5r, mostly
Snatched last three reps, most of the time
Last two sets, snatched 10 reps
44 reps snatch
interval 1:00
Used thin cotton gloves with tips cut off.
 
Thinking about this session later this morning
  • Snatches felt great
  • It's time to remove the training wheels and run pure snatches
  • Will likely start with 10s x 5r
  • Then add two sets per arm per session, until I hit 20s x 5
  • Then, cycle the sessions by reps of 50, 70, 90, and 100
 
Up 6:00, train 8:00
SFG Prep, week 7

Warm up:
2 rounds SaS w/10k
t-rex high pulls: 20k 2s x 5r
Left hip felt much better with a day off and the mobility work yesterday.

THE SNATCH:
20k x 10s x 5r
interval 1:00
Used thin cotton gloves with tips cut off.
  • Focus:
    • Implementing @Anna C's advices for lockout: "Raise your hand up FAST at the top, like you're a kid in class with the right answer"
      • Focusing on this simple cue does a lot
        • Keeps my body straight and narrow
        • Keeps the elbow sucked into upper arm
        • Keeps upper arm sucked into lats
        • Puts my hips into the movement earlier
        • Makes flipping the bell around the wrist a non-event
Simple and Sinister is great prep for the snatch. Snatching combines the strengths of swings amd get-ups, with none of their weaknesses. It's the Daywalker of kettlebell movements.
 
Up 6:00, train 8:00
SFG Prep, week 7

Warm up:
TFA, D.D., Brettzel, SaS

OHS:
10s x 10r
32k
interval: 1:25
Learning the basics of The Snatch has deepened my understanding of the one hand swing. My biggest take away is that my left arm is 'unstable' on the back swing. Today I worked on curing that by getting the hips in sooner and engaging the left side's upper back another notch stronger.

TGU:
5s x 1r
28k
interval: 4:00
I usually do these Lr/Lr/Lr/Lr/Lr.
Today I experimented with Lr/Rl/Lr/Rl/Lr. Worked nice, gave me a bit more rest, spread the 'second rep' stress out.
 
Up 5:00, training 8:30
SFG Prep, week 8

Training:
FMS/Snatch Coaching with Ryan Toshner, SFG Team Lead.
I know there are folks who read my log that live within driving distance of Ryan. Get a chunk of his time, it's worth it.
This was awesome sauce with a side of extra awesome.

Functional Movement Screen:
As expected, my hips and shoulder mobility didn't score the best. Went in depth on Passive, Active, and Strengthening moves to even things out.
As I am a professional desk jockey, this is going to be massive for both training and general well being. Can't wait to see where I am after a month of consistently doing these. After running the drills, my posture was effortlessly better.
Biggest takeaway: rotate the torso more so than the hips with movements like the brettzel. ​

Snatch Coaching:
He worked with me on ->
Up-phase:
Smoothing out the movement, using appropriate power levels.​
Down-phase:
Flicking the bell down under control, catching the bell appropriately to absorb the bell in the lats, then transferring weight to hips/glutes/hamstrings.​
Overall:
Knowing my form is solid gave me a confidence boost.​
Biggest Takeaway: the concept of time time and how it applies to the snatch.​

General Coaching:
Biggest Takeaway: Potential strategies to build into the SFG1 test
Plus, many other subtleties that can only be communicated/coached in person.​

What I learned today will cut my time to passing the SFG snatch test in training down by 1.5-2 months!
 
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Up 6:00, train 8:00
SFG Prep, week 8

Warm up:
Brettzel rib pull, brettzel regular, child's pose rotation, arm bar, crooked arm bar
Gob squat's for 5 with 10k, 16k, 20k
t-rex high pulls 20k 2s x 5r

THE SNATCH:
20k x 10s x 5r
interval 1:00
Did the first few sets without the gloves.
Focus:
Up stroke-> Smooth use of power, 'kid in class lockout'
Down stroke -> Flick & catch, at bottom of swing keeping chest stretched out and reaching back hard with the bell. It's easy to see how flick & catch will improve my snatch.​

Better! Far smoother, took less energy since I'm using appropriate power levels, and easier to keep that spine tall since the mobility moves free my hips and lets them be underneath me by default. The mobility & snatch coaching is already paying dividends. My hips and upper back were actually sore this morning from the mobility work, but they moved far easier during warmups than when learning the moves yesterday.

Now I only need to do lots of hard work consistently over a long period of time.

After went for a nice long walk in the morning sun!
 
Up 6:00, train 7:30
SFG Prep, week 8

Warm up:
2 rounds: Brettzel rib pull, brettzel regular, child's pose rotation, arm bar, crooked arm bar
Gob squat's for 5 with 10k, 16k

OHS:
10s x 10r
28k
interval: 1:00
Last 6 sets were thumb-less grip to fine tune hooking the bell

TGU:
5s x 1r
28k
interval: < 3:00

Swing Focus:
I must of drug my feet on warm ups, took longer than expected. However, I'm glad I ran two rounds of the warm up as this session felt GREAT. I'm able to keep the bell much closer to my body. This let's me get more out of the back swing; I can reach back further with the bell, and stretch my chest farther forward. Therefore, I use less energy.

Get-up Focus:
The hinge up, hinge down, and sweep were far smoother today. The lunge forward & back is much smoother, as I'm able to utilize the hips better. Even only the third day of arm bars/rib pulls have given me much more t-spine mobility to work with; this made everything smoother.

Much excited with how lifts are several notches better already. Much excite, much excite.
 
Up 6:00, train 7:30
SFG Prep, week 8

Warm up:
  • 2 rounds: Brettzel rib pull, brettzel regular, child's pose rotation
  • 2 rounds: Arm bar, crooked arm bar
  • 2 rounds: Gob sq, Halos
  • t-rex high pulls 20k 2s x 5r

THE SNATCH:
20k x 10s x 5r
interval 1:15

Focus:
Up stroke-> Smooth use of power, 'kid in class lockout'
Down stroke -> Flick & catch, at bottom of swing keeping chest stretched out and reaching back hard with the bell.​

Biggest improvement from corrective exercises:
It's as if I was only working with one hip before; my right hip is working far better. That is why my left side was always sore; it was trying to do the work of the right and left sides. I don't actually move much yet with the correctives, but it's helping a great deal.​
 
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Up 6:00, train 7:30
SFG Prep, week 8

Warm up:
  • 2 rounds: Brettzel rib pull, brettzel regular, child's pose rotation, arm bar, crooked arm bar
  • 3 rounds: Gob sq, Halos (10k, 10k, 16k)
OHS:
10s x 10r
28k
Completed in 5:00

1:00 rest

TGU:
5s x 1r
28k
Completed in 10:00

I wanted to flip the crazy switch, but also know that I have to make the snatch my priority for the moment. My compromise was running the S&S time standards, but 28k instead of 32k. Felt great.
 
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