Pavel.Kosenkov
Level 5 Valued Member
S&S
Warmup is a classic S&S warmup. Goblet squats are performed with the heaviest bell I swing today. First set is always 16kg prying. Just like in the Sinister chapter. Plus deadlifts for 5 - I start my rounds with them.
On OASW days, stretching / cool-down is:
My stretching is 10 minutes
My swings are 10-12 minutes
My getups are around 15 minutes
My light getups are with high bridge.
On IC warmup is:
Warmup is a classic S&S warmup. Goblet squats are performed with the heaviest bell I swing today. First set is always 16kg prying. Just like in the Sinister chapter. Plus deadlifts for 5 - I start my rounds with them.
On OASW days, stretching / cool-down is:
- 3 way neck
- Hanging from the pull-up bar, different positions
- Naked windmill, looking at the hand on the top
- 90-90, to the front leg, to the middle.
- QL stretch - one hand to the front, another one to the side: stretch both QL and the leg.
- Finish with cobra
- Rib grab
- Brettzel
- T-position - working scapular stabilization - all of these, 10-12 breaths / reps per side
- 90-90 stretch
- QL stretch
- Finish with cobra
My stretching is 10 minutes
My swings are 10-12 minutes
My getups are around 15 minutes
My light getups are with high bridge.
On IC warmup is:
- Deadlift x5, Prying GS x5, TGU 1+1. Work up to the IC weight in 3 sequences.
- Rib grab
- Brettzel
- T-position - working scapular stabilization - all of these, 10-12 breaths / reps per side
- 90-90 stretch
- QL stretch
- Finish with cobra
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