Repeat Until Strong.

Pavel Macek

Level 9 Valued Member
Master Certified Instructor
10 second hold in each step I assume? Or was it done only for specific steps?
With 48 kg, that would be a killer. For time being, I am practicing the 10-sec hold on the way down in the floor press.
Once it will feel comfy in all 10 sets, I will start adding 1,5 get-up, and progress to 10 sets of 1,5 get-ups.
 

Francisco

Level 4 Valued Member
With 48 kg, that would be a killer. For time being, I am practicing the 10-sec hold on the way down in the floor press.
Once it will feel comfy in all 10 sets, I will start adding 1,5 get-up, and progress to 10 sets of 1,5 get-ups.
Pavel! What is 1,5 get-up? Thank you in advance Sir!
 

Pavel Macek

Level 9 Valued Member
Master Certified Instructor
Today's Practice: Timeless Sinister
  • 3x5 goblet squat - with 48 kg
  • 10x10 two-arm swings - 48 kg, 48 kg, 56 kg, 48 kg, 48 kg
  • 10x1 get-ups - 48 kg, 48 kg, 48 kg (+10 sec hold), 48 kg, 48 kg
  • Side split work
 

mikhael

Level 7 Valued Member
It is a special variety - no standard (think deficit deadlift vs. deadlift). Use the regular standard - although, well, the Tactical GU is harder in many respects.
Standard requirements are too high. I can do 10 TacGU with 32kg in less than 5 mikes. Maybe it will be good to show by uploading a short clip how I do them.
 

Pavel Macek

Level 9 Valued Member
Master Certified Instructor
Today's Practice: Timeless Sinister
  • 3x5 goblet squat - 48 kg, 48 kg, 56 kg
  • 10x10 one-arm swings - 48 kg, 48 kg, 56 kg, 56 kg, 48 kg, 48 kg - always left, rest, right, rest, and so on.
  • 10x1 get-ups - 48 kg, 48 kg, 48 kg (+10 sec hold in the floor press), 48 kg (+10 sec hold in the floor press), 48 kg - always left and right, rest, and so on.
  • Side split work
 
Last edited:

mikhael

Level 7 Valued Member
@Pavel Macek if I may ask, Goblets 3x5 with relatively light bell can be replaced by 5x5? I mean I do Goblets with 32kg and it isn't challenging anymore. What would suggest, add two more sets or keep them in range 3x5?
 

Pavel Macek

Level 9 Valued Member
Master Certified Instructor
Today's Practice: Timeless Sinister
  • 3x5 goblet squat - 48 kg, 48 kg, 56 kg
  • 10x10 two-arm swings - 48 kg, 48 kg, 56 kg, 56 kg, 48 kg, 48 kg - always left, rest, right, rest, and so on.
  • 10x1 get-ups - 48 kg, 48 kg, 48 kg (+10 sec hold in the floor press), 48 kg (+10 sec hold in the floor press), 48 kg - always left and right, rest, and so on.
  • Side split work
 

Pavel Macek

Level 9 Valued Member
Master Certified Instructor
Last Friday: Timeless Sinister
  • 3x5 goblet squat - 48 kg, 48 kg, 56 kg
  • 10x10 two-arm swings - 48 kg, 48 kg, 56 kg, 56 kg, 48 kg, 48 kg - always left, rest, right, rest, and so on.
  • 10x1 get-ups - 48 kg, 48 kg, 48 kg (+10 sec hold in the floor press), 48 kg (+10 sec hold in the floor press), 48 kg - always left and right, rest, and so on.
  • Side split work
Monday: Timeless Sinister
  • 3x5 goblet squat - 48 kg, 48 kg, 56 kg
  • 10x10 one-arm swings - 48 kg, 48 kg, 56 kg, 56 kg, 48 kg, 48 kg - always left, rest, right, rest, and so on.
  • 10x1 get-ups - 48 kg, 48 kg, 48 kg (+10 sec hold in the floor press), 48 kg (+10 sec hold in the floor press), 48 kg - always left and right, rest, and so on.
  • Side split work
Today's Practice: Timeless Sinister
  • 3x5 goblet squat - 48 kg, 48 kg, 56 kg
  • 10x10 two-arm swings - 48 kg, 48 kg, 56 kg, 56 kg, 48 kg, 48 kg - always left, rest, right, rest, and so on.
  • 10x1 get-ups - 48 kg, 48 kg, 48 kg (+10 sec hold in the floor press), 48 kg (+10 sec hold in the floor press), 48 kg - always left and right, rest, and so on.
  • Side split work
I didn't forget to practice - but I forgot to write.

Today's pic

 
Top Bottom