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Repeat Until Strong.

Pavel Macek

Level 9 Valued Member
Master Certified Instructor
Wednesday's Practice: Timeless Sinister
  • 3x5 goblet squat with 48 kg.
  • 10x10 one-arm swings with 48 kg, 10 swings every minute.
  • 10x1 get-ups with 48 kg, 1 get-up every 1,5 minutes.
Today's Practice
  • 3x5 goblet squat with 56 kg.
  • 10x10 two-arm swings with 56 kg, 10 swings every minute.
  • 10x1 get-ups with 48 kg, 1 get-up every 1,5 minutes.
 

HUNTER1313

Level 6 Valued Member
Your training days are spot on consistent. Do you ever add and extra movement at the end or is pretty much a be all end all? Since you're accomplishing Sinister and training three days a week do you do any extra movements on your non training days?
 

Pavel Macek

Level 9 Valued Member
Master Certified Instructor
Your training days are spot on consistent. Do you ever add and extra movement at the end or is pretty much a be all end all? Since you're accomplishing Sinister and training three days a week do you do any extra movements on your non training days?
- Meditation and Great Gama Protocol, daily > GGP: The Great Gama Protocol [ONLINE COURSE] - SIMPLEXSTRONG
- Light kettlebells (24 kg) - very easy review of other SFG I and SFG II skill, 2x/week. Very easy.
- Martial arts training and teaching, 3x/week
- generally, moving throughout the day - a stretch here, squat there, hanging on the bar, etc. Vita activa.
 

Pavel Macek

Level 9 Valued Member
Master Certified Instructor
Wednesday's Practice: Timeless Sinister
  • 3x5 goblet squat with 48 kg.
  • 10x10 one-arm swings with 48 kg, 10 swings every 45 seconds.
  • 10x1 get-ups with 48 kg, 1 get-up every 75 seconds.
Challenge without struggle - just right.
 

Pavel Macek

Level 9 Valued Member
Master Certified Instructor
Wednesday's Practice: Timeless Sinister
  • 3x5 goblet squat with 48 kg.
  • 10x10 one-arm swings with 48 kg, 10 swings every 45 seconds.
  • 10x1 get-ups with 48 kg, 1 get-up every 60 seconds (Timed Sinister)
Starting my quarterly 5-days fast.
 
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