Repeat Until Strong.

Pavel Macek

More than 2500 posts
Master Certified Instructor
Today's training: Date with the Beast

  • goblet squats - 40-48-48, 3 sets of 5
  • 2-1 (medium volume-low intensity) one-arm swings - 40-48-40-48-40, 10 swings OTM, always left, rest; right, rest; 100 swings total (sum of left and right).
  • 2-2 (medium volume-high intensity) get-ups -48-40-48-40-48, always 1 left+ 1 right, rest; 10 get-ups total (sum of left and right).
 

Pavel Macek

More than 2500 posts
Master Certified Instructor
Today's video

From the StrongFirst RESILIENT Manual:

“In a free hang Tartakovsky advises various leg and torso movements to amplify the effect: moving the legs back and forth and side to side, together and separate; non-ballistic turns of the torso with the feet held together.” (Super-Joints)

Next progressions add some details and focus more on shoulders.


Upcoming events > StrongFirst RESILIENT | StrongFirst

Get resilient - StrongFirst RESILIENT!
 

Pavel Macek

More than 2500 posts
Master Certified Instructor
I know you do your swings on the minute, but what is your rest for the get ups?
As I had difficulties on my right side, I used to take as much rest as needed. Since I figured it out, I usually do a get-up on my left, right away on my right, and rest about 1-2 mins. 40 kg - shorter rest, 48 kg - a bit longer rest. I can do all 10 get-ups with 48 back to back, but I am sore the next day, hence the rest.
 

Pavel Macek

More than 2500 posts
Master Certified Instructor
Today's training: Date with the Beast

  • goblet squats - 40-48-48, 3 sets of 5
  • 1-2 (low volume-medium intensity) one-arm swings - 48-40-48-48, 10 swings OTM, always left, rest; right, rest; 80 swings total (sum of left and right).
  • 1-1 (low volume-low intensity) get-ups -48-40-48-40, always 1 left+ 1 right, rest; 8 get-ups total (sum of left and right).
 

Pavel Macek

More than 2500 posts
Master Certified Instructor
Today's pic and quote

69468195_2625774280774728_8459805011440828416_n.jpg

Men who haven’t learned to harness their aggression are a liability to others.⁣⁣
⁣⁣⁣⁣
⁣⁣Men who have been taught to repress it are a liability to themselves.⁣⁣
⁣⁣⁣⁣
⁣⁣Men who have mastered it are a blessing to everyone.⁣⁣
⁣⁣⁣⁣
⁣⁣Masculinity is a SKILL. ⁣⁣
⁣⁣⁣⁣
⁣⁣- Erwan Le Corre​
 

Pavel Macek

More than 2500 posts
Master Certified Instructor
Today's training: Date with the Beast

  • goblet squats - 48-48-48, 3 sets of 5
  • 2-3 (medium volume-high intensity) one-arm swings - 48-48-48-48-48, 10 swings OTM, always left, rest; right, rest; 100 swings total (sum of left and right).
  • 2-2 (medium volume-high intensity) get-ups -48-40-48-40-48, always 1 left+ 1 right, rest; 10 get-ups total (sum of left and right).
 

Pavel Macek

More than 2500 posts
Master Certified Instructor
Today's training: Date with the Beast

  • goblet squats - 40-48-48, 3 sets of 5
  • 3-1 (high volume-low intensity) one-arm swings - 40-48-40-48-40-48, 10 swings OTM, always left, rest; right, rest; 120 swings total (sum of left and right).
  • 1-3 (low volume-high intensity) get-ups -48-48-48-48, always 1 left+ 1 right, rest; 8 get-ups total (sum of left and right).
 

Pavel Macek

More than 2500 posts
Master Certified Instructor
Today's training: Date with the Beast

  • goblet squats - 48-48-48, 3 sets of 5
  • 2-3 (medium volume-high intensity) one-arm swings - 48-48-48-48-48, 10 swings OTM, always left, rest; right, rest; 100 swings total (sum of left and right).
  • 2-1 (medium volume-low intensity) get-ups -40-48-40-48-40, always 1 left+ 1 right, rest; 10 get-ups total (sum of left and right).
 

Pavel Macek

More than 2500 posts
Master Certified Instructor
Today's training: Date with the Beast

  • goblet squats - 40-48-48, 3 sets of 5
  • 1-2 (low volume-medium intensity) one-arm swings - 48-40-48-48, 10 swings OTM, always left, rest; right, rest; 80 swings total (sum of left and right).
  • 1-3 (low volume-high intensity) get-ups -48-48-48-48, always 1 left+ 1 right, rest; 8 get-ups total (sum of left and right).
Today's quote that caught my attention:

We have these rules, the ‘hero rules.’ Like, a hero doesn’t slouch. A hero walks proudly with his head up. A hero walks with a purpose. A hero’s always a gentleman.”

– John Singleton⁣⁣​
 

Pavel Macek

More than 2500 posts
Master Certified Instructor
Today's training: Date with the Beast

  • goblet squats - 48-48-48, 3 sets of 5
  • 2-3 (medium volume-high intensity) one-arm swings - 48-48-48-48-48, 10 swings OTM, always left, rest; right, rest; 100 swings total (sum of left and right).
  • 2-2 (medium volume-medium intensity) get-ups -48-40-48-40-48, always 1 left+ 1 right, rest; 10 get-ups total (sum of left and right).
 

Pavel Macek

More than 2500 posts
Master Certified Instructor
Today's picture

2130364706241276608_1048264045.jpg

“Hey Jules, this is Brian. I’m on an airplane that has been hijacked…if things don’t go well, and they’re not looking good, I want you to know that I absolutely love you. I want you to do good, have good times, same with my parents. I’ll see you when you get here. I want you to know that I totally love you. Bye, babe, hope I will call you.”⁣


⁣- Brian Sweeney, passenger, United Airlines Flight 175, phone message to his wife Julie, September 11, 2001
Never forget. ⁣
 

Pavel Macek

More than 2500 posts
Master Certified Instructor
Today's training: Date with the Beast

  • goblet squats - 40-48-48, 3 sets of 5
  • 1-2 (low volume-medium intensity) one-arm swings - 48-40-48-48, 8 swings OTM, always left, rest; right, rest; 80 swings total (sum of left and right).
  • 1-1 (low volume-low intensity) get-ups -40-48-40-48, always 1 left+ 1 right, rest; 8 get-ups total (sum of left and right).
 

Pavel Macek

More than 2500 posts
Master Certified Instructor
Today's Pic & Thought: Reason #108 Why not to be a Slouch

⁣⁣⁣“Humans and other animals express power through open, expansive postures, and they express powerlessness through closed, contractive postures. But can these postures actually cause power? ⁣

⁣The results of this study confirmed our prediction that posing in high-power nonverbal displays (as opposed to low-power nonverbal displays) would cause neuroendocrine and behavioral changes for both male and female participants: High-power posers experienced elevations in testosterone, decreases in cortisol, and increased feelings of power and tolerance for risk; low-power posers exhibited the opposite pattern. ⁣

⁣In short, posing in displays of power caused advantaged and adaptive psychological, physiological, and behavioral changes, and these findings suggest that embodiment extends beyond mere thinking and feeling, to physiology and subsequent behavioral choices. ⁣

⁣That a person can, by assuming two simple 1-min poses, embody power and instantly become more powerful has real-world, actionable implications.” ⁣⁣⁣


⁣⁣
⁣⁣⁣- Dana R. Carney, Amy J.C. Cuddy, and Andy J. Yap, “Power Posing: Brief Nonverbal Displays Affect Neuroendocrine Levels and Risk Tolerance”, Columbia University and Harvard University, 2010.⁣⁣⁣​

⁣⁣⁣Interesting, isn't it?

Jordan Peterson says in his Rule #1: “Stand up straight, with your shoulders back.“ ⁣⁣

⁣⁣Sit straight. ⁣⁣⁣
⁣⁣⁣Stand up straight.⁣⁣⁣
⁣⁣⁣Walk straight.⁣⁣⁣
⁣⁣⁣⁣
⁣⁣⁣And do your hips and spine extension exercises (such as the thoracic bridge progressions from StrongFirst Resilient - yes, I have compiled them for myself, as I know I need to practice them. Well, work in progress).

Don’t be a slouch. Don’t be a crook. ⁣⁣

2134020915179695401_1048264045.jpg
 

Pavel Macek

More than 2500 posts
Master Certified Instructor
Today's training: Date with the Beast

  • goblet squats - 48-48-48, 3 sets of 5
  • 2-3 (medium volume-high intensity) one-arm swings - 48-48-48-48-48, 10 swings OTM, always left, rest; right, rest; 100 swings total (sum of left and right).
  • 2-3 (medium volume-high intensity) get-ups -48-48-48-48-48, always 1 left+ 1 right, rest; 10 get-ups total (sum of left and right).
One man.
One kettlebell.
Challenge without struggle.
 
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