Repeat Until Strong.

[masa]

What if I cant do presses with one arm? I Cant hold the bell straight overhead--can only raise arm 45* from the horizontal plane.

Can you do push ups? Q&D is a great program too.

 

[Pavel Macek]

What if I cant do presses with one arm? I Cant hold the bell straight overhead--can only raise arm 45* from the horizontal plane.

Can you do floor press (on your back) and side press (after the roll to the forearm?). What other positions can you use for the press?

 

[Pavel Macek]

Yesterday's practice

 

[s f]

Can you do floor press (on your back) and side press (after the roll to the forearm?). What other positions can you use for the press?

I can do both types of presses plus pushups.

 

[Pavel Macek]

I can do both types of presses plus pushups.

So, as I wrote before, add 1-5 presses in each of the positions where you can press.

 

[s f]

Thanks for your advice.Will incorporate them starting today.

 

[Pavel Macek]

Today's Practice: Towards Sinister

• 3x5 goblet squat with 48kg
• 20x5 one-arm swings with 48kg in 10 mins (5 swings every 30 secs), 1-minute rest, then
• 10x1 get-ups with 48kg in 10 mins

Starting a Sinister swing peaking protocol, recommended by @Brett Jones .

As always, finishing with S&S stretches.

 

[cmerrow]

Starting a Sinister swing peaking protocol

I’ve always wondered about these - is this one detailed somewhere or is it personalized for you?

 

[Pavel Macek]

I’ve always wondered about these - is this one detailed somewhere or is it personalized for you?

@Brett Jones was so kind to send it to me via e-mail some time ago, so I am not going to steal his thunder - possibly a topic for an article?

 

[mikhael]

possibly a topic for an article?

I'm interested in such an article.

 

[Pavel Macek]

Today's Practice: Towards Sinister

• 3x5 goblet squat with 48kg
• 18x6 one-arm swings with 48kg in 9 mins (6 swings every 30 secs), 1-minute rest, then
• 10x1 get-ups with 48kg in 10 mins

Pretty good session again - I can still pass the talk test between the sets.

Today's pic

 

[Francisco]

Today's Practice: Towards Sinister

• 3x5 goblet squat with 48kg
• 18x6 one-arm swings with 48kg in 9 mins (6 swings every 30 secs), 1-minute rest, then
• 10x1 get-ups with 48kg in 10 mins

Pretty good session again - I can still pass the talk test between the sets.

Today's pic

Pavel! Following your log for a couple of years now!

For a while you chose to do 56kg swings… why not 56kg TGU?

 

[Pavel Macek]

Pavel! Following your log for a couple of years now!

For a while you chose to do 56kg swings… why not 56kg TGU?

I can swing heavier than 56 kg, but as for get-ups, it is still quite heavy. Possibly in the future.

 

[Francisco]

I can swing heavier than 56 kg, but as for get-ups, it is still quite heavy. Possibly in the future.

Thank you for the explanation Sir! Loving your consistency with the program.

 

[Pavel Macek]

Today's Practice: Towards Sinister

• 3x5 goblet squat with 48kg
• 16x7 one-arm swings with 48kg in 8 mins (6 swings every 30 secs), 1-minute rest, then
• 10x1 get-ups with 48kg in 10 mins

Still a pretty good session - but yes, it does get more difficult. Let's see the next sessions!

 

[Pavel Macek]

 

[Pavel Macek]

 

[Pavel Macek]

Today's Practice: Towards Sinister

• 3x5 goblet squat with 48kg
• 14x8 one-arm swings with 48kg in 7 mins (8 swings every 30 secs, 112 swings total), 1-minute rest, then
• 10x1 get-ups with 48kg in 10 mins

Still a pretty good session - again, little bit more difficult, but doable. Let's see the next sessions!

 

[Pavel Macek]

Today's Practice: Towards Sinister

• 3x5 goblet squat with 48kg
• 12x9 one-arm swings with 48kg in 6 mins (9 swings every 30 secs, 108 swings total), 1-minute rest, then
• 10x1 get-ups with 48kg in 10 mins

And again, still a pretty good session - and again, a little bit more difficult, but doable. The next session shall be Sinister proper - let's see.

 

[masa]

Good luck, mate!