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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, 32kg, 32kg, 32kg, 32kg, 32kg, 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, 40kg, 40kg, 40kg, 40kg, 40kg; left hand, rest; right hand, rest, 12 reps total.
Plus side split practice.

Note: I taught 3 days SFG Level I, arrived back home after midnight - but I just could not skip my lifting sessions with my buddies. If I have any superpower, it would be consistency.
 
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, 32kg, 32kg, 32kg, 32kg, 32kg, 32kg, 28kg; left hand, rest; right hand, rest, OTM, 64 reps total.
  • Kettlebell bent press: medium volume, 10 sets of 2 each arm, 32kg, 40kg, 40kg, 40kg, 40kg, 40kg, 32kg, 32kg, left hand, rest; right hand, rest, 20 reps total.
 
Today's Pic

Physical culture pioneer and strongman Hippolyte Triat established a huge gymnasium in Paris where aristocrats joined spirited youth to pursue fitness.

Curriculum:

  • FREE HAND EXERCISES — arm rotation, leg lunges, knee bends etc.
  • SIX-KILO GLOBE BARBELLS — putting the bar behind the neck and the back, twists, exercises on the balance beam, etc.
  • RUNNING — gymnastic walking, hopping, side-stepping, jumping
  • LIGHT DUMBBELLS — Thrusts in all directions, always alternating, body bends, etc.
  • LIGHT BARBELLS — walking with resistance, lifting the arms with a half twist, etc.
  • HEAVY DUMBBELLS AND BARBELLS — snatching, swing-lifting, pressing, cleaning, etc.

Triat loved to repeat certain maxims, for example:

“Exercise is not exhaustion.”

“Working out is not working to death.”

“The body’s strength, carefully directed, is a source of moral as well as physical beauty.”

Image: "Grand Gymnase" de París (1865).

gym.jpg
 
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, 32kg, 32kg, 32kg, 32kg, 32kg, 32kg, 28kg, 28kg, 28kg; left hand, rest; right hand, rest, OTM, 80 reps total.
  • Kettlebell bent press: low volume, 6 sets of 2 each arm, 32kg, 40kg, 40kg, 40kg, 40kg, 40kg, left hand, rest; right hand, rest, 12 reps total.
For some reason, quite hard session.
 
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Today's Practice: ETD

I am working on my dumbbell lifting skills on my variety days (Tuesday, and Thursday), but as the online course video shoot is approaching, I will spend extra time polishing my skills.
  • Light dumbbells' mobility sequence
  • Dumbbell clean - muscle, power, split
  • Dumbbell swing - muscle, power, lunge
  • Dumbbell press - clean & press, swing & press
  • Linking the Chain - swing, press, clean, press
#enterthedumbbell program minimum in a nutshell.
 
Yesterday's Practice: ETD
  • Light dumbbells' mobility sequence
  • Dumbbell clean - muscle, power, split
  • Dumbbell swing - muscle, power, lunge
  • Dumbbell press - clean & press, swing & press
  • Linking the Chain - swing, press, clean, press
Very useful session; I took lots of notes.

Today's pic: Our gym after reconstruction

  • Kettlebells (from 4 tp 92 kg)
  • Heavy loadable dumbbells
  • Barbells and racks
  • Pullup bars
...nothing extra!

20230319_200720 2.jpg
 
Today's Practice: ETD
  • Light dumbbells' mobility sequence
  • Dumbbell clean - muscle, power, split
  • Dumbbell swing - muscle, power, lunge
  • Dumbbell press - clean & press, swing & press
  • Linking the Chain - swing, press, clean, press
Well, 5th day of my annual spring fast - the last day. A bit tired, easy session, all good. I am really looking forward to dinner :)
 
Today's Practice: ETD
  • Light dumbbells' mobility sequence
  • Dumbbell clean - muscle, power, split
  • Dumbbell swing - muscle, power, lunge
  • Dumbbell press - clean & press, swing & press
 
Today's Practice: ETD
  • Light dumbbells' mobility sequence
  • Dumbbell clean - muscle, power, split
  • Dumbbell press
  • Dumbbell swing - muscle, power, lunge
 
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, 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.
After 3 days of hard work, just very easy session.
 
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Today's pic
336125993_715462513660790_8461490999126493902_n.jpg

Derek Toshner is a definition of a Super-Athlete. Snatch test with 24kg kettlebell hanging on one finger? Kettlebell split snatch with 60 kg kettlebell? Winning the StrongFirst Tactical Strength Challenge 14 (!) times? This gentleman is beast - and a great teacher, humble person, and overall a great guy. I learned so much, took many notes, and can’t wait to see the final product(s).
 
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, 32kg, 32kg, 32kg, 32kg, 32kg, 32kg, 32kg, 32kg, 32kg, 28kg, 28kg; left hand, rest; right hand, rest, OTM, 96 reps total.
  • Kettlebell bent press: low volume, 8 sets of 2 each arm, 32kg, 40kg, 40kg, 40kg, 40kg, 40kg, 40kg, 40kg 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: medium volume, 10 sets of 4 each arm - 28kg, 32kg, 32kg, 32kg, 32kg, 32kg, 32kg, 32kg, 32kg, 32kg; left hand, rest; right hand, rest, OTM, 80 reps total.
  • Kettlebell bent press: high volume, 12 sets of 2 each arm, 32kg, 40kg, 40kg, 40kg, 40kg, 40kg, 40kg, 40kg, 40kg, 40kg, 32kg, 32kg; left hand, rest; right hand, rest, 48 reps total.
 
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