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Repeat Until Strong.

Today's Practice: IPM
  • Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; Hack squat, all with 20kg kettlebell
  • Kettlebell snatch: medium volume, 10 sets of 4 each arm, 28kg, 28kg, 32kg, 28kg, 28kg, 28kg, 28kg, 28kg, 28kg, 28kg, left hand, rest; right hand, rest, OTM, 80 reps total
  • Kettlebell bent press: low volume, 8 sets of 2 each arm, 32kg, 32kg, 40kg, 32kg, 32kg, 32kg, 32kg, 32kg, left hand, rest; right hand, rest, 32 reps total
 
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Pavel Macek on Instagram: "My first strength training of 2023: #imperialprogramminimum #IPM Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; Hack squat, all with 20kg kettlebell Kettlebell snatch: medium volume, 10

Pavel Macek shared a post on Instagram: "My first strength training of 2023: #imperialprogramminimum #IPM Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; Hack squat, all with 20kg kettlebell Kettlebell snatch: medium volume, 10 sets of 4 each arm, 28kg, 28kg...
www.instagram.com www.instagram.com
 
Today's Practice: IPM
  • Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; Hack squat, all with 20kg kettlebell
  • Kettlebell snatch: very low volume, 6 sets of 4 each arm, 28kg, 28kg, 32kg, 28kg, 28kg, 28kg, left hand, rest; right hand, rest, OTM, 48 reps total
  • Kettlebell bent press: very low volume, 6 sets of 2 each arm, 32kg, 32kg, 40kg, 32kg, 32kg, 32kg, left hand, rest; right hand, rest, 24 reps total
 
Today's Practice: IPM
  • Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; Hack squat, all with 20kg kettlebell
  • Kettlebell snatch: low volume, 8 sets of 4 each arm, 28kg, 28kg, 32kg, 28kg, 28kg, 28kg, 28kg, 28kg, left hand, rest; right hand, rest, OTM, 64 reps total
  • Kettlebell bent press: low volume, 8 sets of 2 each arm, 32kg, 32kg, 40kg, 32kg, 32kg, 32kg, 32kg, 32kg, left hand, rest; right hand, rest, 32 reps total
 
Today's Practice: IPM
  • Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; Hack squat, all with 20kg kettlebell
  • Kettlebell snatch: high volume, 12 sets of 4 each arm, 28kg, 28kg, 32kg, 32kg, 28kg, 28kg, 28kg, 28kg, 28kg, 28kg, 28kg, 28kg, left hand, rest; right hand, rest, OTM, 96 reps total
  • Kettlebell bent press: medium volume, 10 sets of 2 each arm, 32kg, 32kg, 40kg, 40kg, 32kg, 32kg, 32kg, 32kg, 32kg, 32kg, left hand, rest; right hand, rest, 40 reps total
 
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Today's Practice: IPM
  • Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; Hack squat, all with 20kg kettlebell
  • Kettlebell snatch: medium volume, 10 sets of 4 each arm, 28kg, 28kg, 32kg, 32kg, 28kg, 28kg, 28kg, 28kg, 28kg, 28kg, left hand, rest; right hand, rest, OTM, 80 reps total
  • Kettlebell bent press: very low volume, 6 sets of 2 each arm, 32kg, 32kg, 40kg, 40kg, 32kg, 32kg, left hand, rest; right hand, rest, 24 reps total
 
[ARTICLE+PROGRAM] Surfing the Waves to Timeless Sinister

sinister.jpeg

I promised you a training plan based on the principles I learned from Pavel at Plan Strong and Strong Endurance, as well as at Fabio’s Built Strong. A program that will get you smoothly to 'Timeless Sinister' by waving the volume AND intensity. Here it is.

www.strongfirst.com

Surfing the Waves to Timeless Sinister | StrongFirst

“Each time [the waves] fall, they never fail to rise again.”—Josh BillingsYou earned the stripes of “Timed Simple.” You took the time and mastered the weights between Simple and Sinister (40kg for gents both in the swing and the get-up, 28kg in the swing and 20kg in the get-up for the ladies)...
www.strongfirst.com
 
Pavel Macek said:
[ARTICLE+PROGRAM] Surfing the Waves to Timeless Sinister

View attachment 20246

I promised you a training plan based on the principles I learned from Pavel at Plan Strong and Strong Endurance, as well as at Fabio’s Built Strong. A program that will get you smoothly to 'Timeless Sinister' by waving the volume AND intensity. Here it is.

www.strongfirst.com

Surfing the Waves to Timeless Sinister | StrongFirst

“Each time [the waves] fall, they never fail to rise again.”—Josh BillingsYou earned the stripes of “Timed Simple.” You took the time and mastered the weights between Simple and Sinister (40kg for gents both in the swing and the get-up, 28kg in the swing and 20kg in the get-up for the ladies)...
www.strongfirst.com
Click to expand...
I just had a glance and feel grateful about the quality and generosity of this community. Thank you for sharing this information with us!
 
Today's Practice: IPM
  • Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; Hack squat, all with 20kg kettlebell
  • Kettlebell snatch: high volume, 12 sets of 4 each arm, 28kg, 28kg, 32kg, 32kg, 28kg, 28kg, 28kg, 28kg, 28kg, 28kg, 28kg, 28kg, left hand, rest; right hand, rest, OTM, 96 reps total
  • Kettlebell bent press: low volume, 8 sets of 2 each arm, 32kg, 32kg, 40kg, 40kg, 32kg, 32kg, 32kg, 32kg, left hand, rest; right hand, rest, 32 reps total
 
Today's Practice: IPM
  • Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; Hack squat, all with 20kg kettlebell
  • Kettlebell snatch: very low volume, 6 sets of 4 each arm, 28kg, 28kg, 32kg, 32kg, 32kg, 28kg, left hand, rest; right hand, rest, OTM, 48 reps total
  • Kettlebell bent press: medium volume, 10 sets of 2 each arm, 32kg, 32kg, 40kg, 40kg, 40kg, 32kg, 32kg, 32kg, 32kg, 32kg, left hand, rest; right hand, rest, 40 reps total
 
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Today's Practice: IPM
  • Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; Hack squat, all with 20kg kettlebell
  • Kettlebell snatch: medium volume, 10 sets of 4 each arm, 28kg, 28kg, 32kg, 32kg, 32kg, 28kg, 28kg, 28kg, 28kg, 28kg, left hand, rest; right hand, rest, OTM, 80 reps total
  • Kettlebell bent press: low volume, 8 sets of 2 each arm, 32kg, 32kg, 40kg, 40kg, 40kg, 32kg, 32kg, 32kg, left hand, rest; right hand, rest, 32 reps total
 
Today's Practice: IPM
  • Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; Hack squat, all with 20kg kettlebell
  • Kettlebell snatch: low volume, 8 sets of 4 each arm, 28kg, 28kg, 32kg, 32kg, 32kg, 28kg, 28kg, 28kg, left hand, rest; right hand, rest, OTM, 64 reps total
  • Kettlebell bent press: medium volume, 10 sets of 2 each arm, 32kg, 32kg, 40kg, 40kg, 40kg, 32kg, 32kg, 32kg, 32kg, 32kg, left hand, rest; right hand, rest, 40 reps total
 
Today's Practice: IPM
  • Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; Hack squat, all with 20kg kettlebell
  • Kettlebell snatch: high volume, 12 sets of 4 each arm, 28kg, 28kg, 32kg, 32kg, 32kg, 32kg, 28kg, 28kg, 28kg, 28kg, 28kg, 28kg; left hand, rest; right hand, rest, OTM, 96 reps total
  • Kettlebell bent press: low volume, 8 sets of 2 each arm, 32kg, 32kg, 40kg, 40kg, 40kg, 40kg, 32kg, 32kg; left hand, rest; right hand, rest, 32 reps total
Note: I am also working intensively on my side split, front split, and back bridge, daily. Today: side split focus.
 
Today's Practice: IPM
  • Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; Hack squat, all with 20kg kettlebell
  • Kettlebell snatch: medium volume, 10 sets of 4 each arm, 28kg, 28kg, 32kg, 32kg, 32kg, 32kg, 28kg, 28kg, 28kg, 28kg; left hand, rest; right hand, rest, OTM, 80 reps total
  • Kettlebell bent press: high volume, 12 sets of 2 each arm, 32kg, 32kg, 40kg, 40kg, 40kg, 40kg, 32kg, 32kg, 32kg, 32kg, 32kg, 32kg; left hand, rest; right hand, rest, 48 reps total
 
Today's Practice: IPM
  • Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; Hack squat, all with 20kg kettlebell
  • Kettlebell snatch: very low volume, 6 sets of 4 each arm, 28kg, 28kg, 32kg, 32kg, 32kg, 32kg; left hand, rest; right hand, rest, OTM, 48 reps total
  • Kettlebell bent press: very low volume, 6 sets of 2 each arm, 32kg, 32kg, 40kg, 40kg, 40kg, 40kg; left hand, rest; right hand, rest, 24 reps total
 
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Today's Practice: IPM
  • Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; Hack squat, all with 20kg kettlebell
  • Kettlebell snatch: low volume, 8 sets of 4 each arm, 28kg, 28kg, 32kg, 32kg, 32kg, 32kg, 32kg, 28kg; left hand, rest; right hand, rest, OTM, 64 reps total
  • Kettlebell bent press: low volume, 8 sets of 2 each arm, 32kg, 32kg, 40kg, 40kg, 40kg, 40kg, 40kg, 32kg; left hand, rest; right hand, rest, 32 reps total
 
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