15.11.2017
Morning session
OS resets
Afternoon
Part of long conversation I had with a friend last night, asking het "innocent" view about how to advance myself as a trainer and coach (she is also my movement/strength student) she told me that she would like to see more variation in training (she knows my S&S/B&S/ES/etc. view on the subject) I thought about being able to give people more same-but-different skills. Part of that was me purchasing the FMS introduction to club swinging online course. I watched the first part (correctives and functional pattern) and swung a couple of empty beer bottles all afternoon. That feels great.
Looking online to buy clubs I found a FMS representative here in Israel, they are not listed on the FMS site in anyway. Long story short, I am registering to a FMS I+II on January, I am already level I, but they do not offer only II, they don't charge allot extra, and it saves me trip costs to Europe.
Bent & Sinister
Programing
As mentioned, I'll start with a 28kg+12kg 2HA, reading about the 2HA it has a more suitable weight ratio than 28+16, and grooving the 16kg in my right arm was a bit tricky last time, so starting with 12kg is more logical.
Volume wise I'll take
@Pavel Macek randomness for number of sets, or actually total singles in my case. 1 - 4 singles, 2, 3, 4 - 10 singles, 5, 6 - 16 singles (these are the end range and average values of Justa's daily singles I have used so far). No similar consecutive days. I'll swing and snatch the same as before - low volume to not interfere with recovery from BVB jumping.
Movement prep
Beer bottle club swinging - tall and half kneeling correctives, slams and swings.
Felt super prepped after this, and since prepping is a minimal dose thing...
Practice
2HA @28kg+12kg x 10 x 1
last 3 sets - another press of the 12kg with anchored 28kg
One-hand swing @24kg x 10 x 5
- 2HA: Easy. Smooth. Sharp. Actually takes some concentration not to cheat it - almost too light. I guess I learned some stuff working the 36kg. Good . A year ago the 28kg was a fierce adversary that tapped me out. 12kg is good for the curl & press, working on grooving the right hand.
- Swings: Felt really good and smooth, with fast turnarounds and long planks. Some sets were actually 7-8 reps, I just suddenly heard myself counting these...