Quality, Patience, Quiet, Strength - Shahaf's Training Log

Shahaf Levin

Quadruple-Digit Post Count
21.03.2019
Morning - yoga lesson

All levels class. Calm, fluid. Drifted away a little bit at the relaxation phase, but very present besides that.

Noon - bouldering
Prep

Smash & floss, SLDL @16kg x 2 x 5

Practice
V1 - V2 work. V4 black volume problem solved. As I suspected it was mostly fatigue that held me back last time, but I must admit that it is also a scary move in the crux. Than decided not to overload my right leg (the rest of the interesting problem had intensive rooting on the right leg), ended the session and had the now-customary Thursday noon beer.

Evening
Movement prep

Smash & floss
SLDL @{16kg , 20kg} x 3 + 5 - full ROM
BB armbar @12kg x 3 + 3

Practice
25 min of
Long push press @24kg + 20kg x 1 - one round @28kg + 24kg each side

Good lesson. Learned allot on shifting gears in the long push press. Need to start the ascend in low gear up until around the depth one use in a standard PP and then switch gears and explode. When I try to explode out of the hole it's harder to transfer energy to the KB properly and the groove to the OH position is not smooth. I need to remember that next time I use 28+24 to make it smoother. I tend to explode with the heavier load too early and loosen the groove - Patience...
 

Shahaf Levin

Quadruple-Digit Post Count
22.03.2019
Morning prep

OS stuff

Evening
Bethak @12kg x 5
SLDL @16kg x 3 + 3
Smash & floss - felt some missing corners in R ROM on SLDL set
SLDL
@16kg x 5 - R only
@20kg x 3 + 5 - L + R
Collecting
2 min of double BU carry @16kg + 12kg x 10m - needed 2 rounds
8 of BU carry @16kg x 10m - needed 1 round - 20kg next time

10-2s Gada swings @5.5kg x ~2 min


 

Shahaf Levin

Quadruple-Digit Post Count
23 - 30.03.2019
Moving to a new apartment. Some OS flows, some yoga, some qigong, some clubs, swings some Gada, some pullups, some front lever.

On the move day itself (26.03) carried all my bells and plates (just over 270kg) down 2.5 floors + 50m to the track and from the track to the yard. That was tiring.

31.03.2019
Morning- Qigong lesson

Started seated - breathing and movements for a long time, than the Five Elements set standing.

Evening
Movement prep

OS flow
BB armbar @12kg x 3 + 3
Goblet squat @24kg x 5
SLDL @24kg x 3 + 5
Gada swings @5.5kg x ~2 min

Practice
25 min of
Push press @24kg + 20kg x 1​

Been a week since my last session and first in my new yard. All in all a fine session, just a small step behind last session.
 

Shahaf Levin

Quadruple-Digit Post Count
01.04.2019
Morning prep

Qigong
Club swings

Noon - bouldering
First time after the moving week, felt rusty and was not accurate and precise.

Afternoon - loaded gait
Prep

BB armbar @12kg x 3 + 3
Straddle sit press @16kg+12kg x 2 x 3

Pratice
Collecting 6 min of waiter carry @28kg x 10m
5.5kg Gada swings on rest periods - collecting 7:30 min
 
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Shahaf Levin

Quadruple-Digit Post Count
02.04.2019
Noon - bouldering

Same a yesterday

Afternoon - bounce
Prep

Suitcase carry @{28kg , 32kg} x 10m + 10m - lift in SLDL
Some Gada swings
Bent press @28kg x 1 + 1

Practice
25 min of
Snatch @24kg x 5​

[EDIT: forgot to log]
Club swings
[END EDIT]
 
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Shahaf Levin

Quadruple-Digit Post Count
03.04.2019
Morning

Qigong
Club swings

Noon - beach
Teaching some BVB basics to a good friend. IMO she's gonna be a fine player if she stick to it.

Evening - beach
Playing some low-med level BVB sets.

04.04.2019
Morning - yoga lesson

All-levels class. Really good session. Very focused, present and lucid.

Club swings when back home from yoga

Placed an online order for quickset concrete and bamboo poles

Noon - bouldering
Some V0-V2 prep. Two V4 problems worked and finished (yellow cave problem and pink pinch problem). Need to give more work on these to ingrain the moves.

Evening - bounce
Prep

OS flows
Straddle sit press @16kg+12kg x 2 x (3 + 1 see-saw)
Goblet squat @24kg x 5

Practice
25 min of
Long push press @24kg+20kg x 1​

totaled 19 rounds, 10m dbl waiter walked


  • Focused on low-gear out of the hole. Worked well.
  • The beep was during the set so I added the dbl waiter walk, just a way to add some loaded gait
 

Shahaf Levin

Quadruple-Digit Post Count
05.04.2019
Morning - beach

Qigong
Some OS flow
Some squats

Beach volleyball session
Sets at various levels from low-med to high-med

Evening - loaded gait
Collecting
1:30 min of dbl BU carry @16kg + 12kg - 1 round
8:30 min of BU carry @16kg - needed 2 rounds

Some Gada swings on rest periods
 

Shahaf Levin

Quadruple-Digit Post Count
06.04.2019
Morning

OS flows
OH wall squats

Noon - pranayam workshop 4/4
More breathing drill and bands

Evening - bounce
Prep

BB armbar @12kg x 3 + 3
Hack squat @{12kg, 16kg} x 5
SLDL @28kg x 3 + 5 - L + R
Bent press @28kg x 1 + 1
Club swings

Practice
25 min of
Snatch @24kg x 5​

14 rounds, two rounds @28kg
 

Shahaf Levin

Quadruple-Digit Post Count
07.04.2019
Morning - yoga lesson

All-levels class. Qigong was canceled today.

Noon - bouldering

Some V0-V3 work and some free traverses. Didn't feel sharp on the wall. Got a free lecture on sloppers from the wall owner.

Evening
Collecting 5 min of farmer carry @76kg x 10m - needed 3 rounds
Collecting 5:20 min of suitcase carry @36kg x 10m - 1 round, lift in various deadlifts
Club swings on rest periods
 

Shahaf Levin

Quadruple-Digit Post Count
08.04.2019
Morning

Qigong
Stance training x 50 breath - haven't done it in a long time

Noon
Teaching some BVB basics to a good friend, lesson 2. I got carried away with "fun"-not-that-beginner stuff and made her frustrated. Went back to the basics later. That was much better, and since it was successful actual fun for her. She played competitive tennis as a teenager and understand what success is and what it means. I need to make sure I am honest teacher when working with friends for their sake. Trying to make it to fun to early does not give good results. Fortunately she is good feedbacker :)

Evening - bounce
Prep

OS frog rolls
Some prowling leopard crawl
Straddle sit press @16kg + 12kg x 2 x (3 + 1 see-saw)
Bethak @12kg x 5
Some Gada 10-2's @5.5kg

Practice
~25 min of
Push press @24kg+20kg x 1 - 6 rounds @28kg+24kg

Total 18 rounds, timer battery died 8 min to the end so speculated the rest of it, dbl waiter walk @24kg+20kg x 15m at the tail end

  • When I clean the 24kg+20kg I adjust my stance during the clean to the PP position. Doing so with the 28kg+24kg I loose to much alignment and focus, as happened in the first 4 rounds of that weight. In the last 2 rounds @28kg+24kg I clearly separated the clean and stance adjustment to much better results. Will keep separation for now. Since I do singles the additional time is probably negligible.
 
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Shahaf Levin

Quadruple-Digit Post Count
09.04.2019
Morning

Collecting rucking @8kg x home > bus stop > beach > bus stop > home

Evening - beach volleyball
A few low-level sets

10.04.2019
Morning prep

Qigong
Prowling leopard crawl
Club swings

Evening
Prep

OS flow
Hindu headstand practice
BB armbar @12kg x 3 + 3
Bent press @28kg x 1 + 1

Practice
25 min of
Snatch @24kg x 5
Total 14 rounds, 4 rounds @28kg

  • Calmed & relaxed: At the late rounds I noticed I am not doing the calm&relaxed expression as before. Re-adopted it and the snatches were faster and called for less effort, and therefore less recovery. Should re-ingrain it throughout my practice. My bottom lip is my key cue for it.
 

Shahaf Levin

Quadruple-Digit Post Count
11.04.2019
Morning - pranayama session

First session after the workshop. Learning session stracture.

Noon - bouldering

Got new shoes in the mail, tried them on the wall. Good shows, good climb, but feet got (expectedly) tired.

12.04.2019
Morning

Qigong
Club swings
Squats

Evening - bounce
Prep

Straddle sit press @16kg+12kg x 2 x (3 + 1 see-saw)
Bethak @12kg x 5
Goblet squat @24kg x 5

Practice
25 min of
Gada swings @5.5kg x 10 hands - dropped after 3rd round
Long push press @24kg+20kg x 2 x 1 - 6 rounds @28kg+24kg

Total of 15 rounds

13.04.2019
Morning to afternoon - beach

OS flows
Breathing exercises
Beach volleyball sets, low to low-med level.
Breathing exercises between sets​

Watching my friends at a bouldering competition, than having dinner at a great restaurant

14.04.2019
Morning - Qigong lesson

Noon - bouldering

Doing the competition problems, all the wine and tequila from last night took its toll

Afternoon - yard work
Putting some fences and taking down branches

15.04.2019
Morning

OS flows
OH wall squats
Club swings
OH hack squats
Gada HS/OH swings @5.5kg x 7 min

Noon - casting a new Gada
Built and new Gada. Used an old, flat beach volleyball as a mold. Math said it should be ~10kg, but I forgot I can't use the entire volume of the ball. In order to be able to work properly I took part off. This resulted in a 8kg Gada. I took it for a few test swings and it swings well, will let the concrete cure overnight. I might add some more weight but it seems unnecessary as the added weight is enough to command full attention and get me back to two hands swings for now.

Evening - bounce
Prep

Bb armbar @12kg x 3 + 3
Goblet squat @24kg x 5
SLDL @28kg x 5 + 5
Bent press @28kg x 2 x 1

Practice
17 min of
Snatch @28kg x 5​

8 rounds total. First session with 28kg only so cut it down to 17 min, will increase over time
 

Shahaf Levin

Quadruple-Digit Post Count
16.04.2019
Morning

OS flows
2 rounds of Gada swings @8kg
360s x 2 x 30 : 30 sec - stop-start : non-stop

Noon - bouldering

Evening

12 min of alternating
Fake Gar Nal carry @52kg x 10m
Dand x 5​

17.04.2019
Morning

Qigong
Gada swings @8kg
360s x 4 x 30 : 30 sec​

Noon - bouldering

18.04.2019
Morning - parnayama session

Noon - bouldering

~4 hrs, getting all the moves of a V5 red cave problem, was too tired to connect it all together.

19 - 21.04.2019
Visiting my parents, some OS flows, some dands & bethaks

22.04.2019
Morning

OS flow

Noon
Gada swings @5.5kg
OH x 2 x 1 min
HS x 2 x 1 min​

Gada swings @8kg
360s x 4 x 30 : 30 sec
Noon - bouldering
Chasing the laser marker

Evening
Prep

BB armbar @12kg x 3 + 3
Straddle sit press @16kg+12kg x 2 x (3 + 1 see-saw)
Goblet squat @24kg x 5

Practice
25 min of
Push press @24kg + 20kg x 1
25 rounds total

 

Shahaf Levin

Quadruple-Digit Post Count
23.04.2019
Morning

OS flows
Clubs swings while walking

Noon - beach
Qigong

Noon - bouldring
Grip was too tired from yesterday so took it light

24.04.2019
Morning session

OS flows
Walking club swings
1:30 hrs of yard work, mostly shoveling dirt

Evening session
Qigong, seated
Elevated axis crawls
Log squat x 2 + 2 - found a nice small log in the yard

Gada hand-to-hands swings @5.5kg x 10+10 hands - hand-to-hand is hand-switch 10-2s
Gada swings @8kg
360s x 4 x 30 : 30 sec​

Notes
  • 8kg Gada: Grip is the limiting factor with the 8kg, at the beginning it was also the limiting factor with the 5.5kg. It is both directly grip and not being enough in the groove to feel comfortable with loose grip.
  • Snatches: Introducing the 8kg Gada I might take the snatches out and reintroduce bent presses, or auto-regulating bent press and hands & thighs lift.
 

Shahaf Levin

Quadruple-Digit Post Count
25.04.2019
Morning

OS flows

Late morning - early afternoon
Had a photo session with a friend so I'll have some photos to advertise myself as a trainer.

Ruck @30kg x ~320m , bus ride + coffee, ~1 km , photo session, ~1 km , bus ride, ~320m

The photo was of me just doing a practice
OS flows
Tall kneeling work @16kg
TGU+presses @16kg x 1 + 1
BU clean & press & squat
Club swings
Gada swings @5.5kg

26.04.2019
Morning

OS flows
Squats
Club swings

Noon - bouldering
General work

Afternoon - beach volleyball

Some light-moderate sets

27.04.2019
Morning

OS flows
Squats
Club swings

Afternoon
Building a temporary hand & thigh lift platform - temporary cause my yard design might change

Hands & thigh lift
@ 120kg x 1 x 3 , 2 x 1
@ 152kg x 2
@ 176kg x 1
@ 200kg x 1 - previous sorta-max
@ 216kg x 1
@ 232kg x 1 - sorta-max

Setup @160kg to start Justa's daily singles tomorrow along with Gada swings, might add some DD bent press with 3-5 singles each side

IMG_20190427_165516.jpg
232kg
 
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Shahaf Levin

Quadruple-Digit Post Count
28.04.2019
Morning
Prep/maintenance

OS stuff
Some squats
Walking club swings

Practice
Hands & thighs lift @160kg x 3 x 1

Yoga lesson - all levels class

Noon - bouldeing
Started working on V3s, my skin felt tender so cut the session short

Afternoon
Prep/maintenance

BB armbar @12kg x 3 + 3
Straddle sit press @16kg + 12kg x 2 x (3 + 1 see-saw)
NCC @16kg+12kg x 2 x 3/1/2

Practice
Gada swings @8kg
360s x 4 x 30 : 30 sec​
 

Shahaf Levin

Quadruple-Digit Post Count
29.04.2019
Morning

OS stuff

Hands & thighs lift @160kg x 5 x 1

Noon
SLDL @28kg x 2 x 5
Dand x 10
OU dand progression x 1 + 1 + 1 + 1
Yard work

Evening
Club swings

4:45 min of Gada swings @8kg
360s x 4 x ~30 : ~30 sec​
 

Shahaf Levin

Quadruple-Digit Post Count
30.04.2019
Morning

OS stuff
Some squats
Walking club swings

Hands & thighs lift @160kg x 7 x 1

Noon
Dands
Waiter carry @28kg x 10m + 10m - BtP to OH

Noon - bouldering
Some V3s that eluded me on Sunday. Red V5 problem work - working from mid point back. Just missed sending it by a little bit.

Afternoon
OH dand progression
Waiter carry @28kg x 10m + 10m - BtP to OH

~5 min of Gada swings @8kg
360s x 4 x 6 : 12 swings - aka ~30 : ~30 sec
 
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