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Repeat Until Strong.

Today's Practice: IPM
  • Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; Cossack squat, all with 24kg kettlebell
  • Kettlebell bent press, 40kg: high volume, 10 sets of 2, 3, 3, 3, 3, 3, 3, 3, 3, 2 ; left hand, rest; right hand, rest, 56reps total.
  • Kettlebell snatch, 32kg: high volume, 1 sets of 4, 6, 6, 6, 6, 6, 6, 6, 6, 4; left hand, rest; right hand, rest, OTM, 112 reps total.
 
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Today's Practice: IPM
  • Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; Cossack squat, all with 24kg kettlebell
  • Kettlebell snatch, 32kg: high volume, 6 sets of 6, 6, 6, 6, 6, 6; left hand, rest; right hand, rest, OTM, 72 reps total.
  • Kettlebell bent press, 40kg: high volume, 8 sets of 3, 3, 3, 3, 3, 3, 3, 3, left hand, rest; right hand, rest, 48 reps total.
 
Today's Practice: IPM
  • Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; Cossack squat, all with 20kg kettlebell
  • Kettlebell bent press, 40kg: low volume, 8 sets of 2, 3, 3, 3, 3, 3, 3, 3, left hand, rest; right hand, rest, 46 reps total.
Note: I overdone it with my stretching practice (side split), neglected my piriformis counter stretches, and paid the price. SI joint pain - around that area - but caused by my hips (thanks to my brother in Strength Wiktor finding out). I have spent the last week or two just doing bodyweight exercises (Great Gama Protocol, of course), OS RESETS, and stretching. Snatches still don't feel 100% comfy; bent presses are all good.

Today's video: 48kg, just for fun. I was, of course, 120% confident to finish the lift, but anyway, kids, don't try this at home - safety first. I will do my 100 swings as punishment for showing off.

 
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Today's Practice: The King of All Lifts
  • Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; prying Cossack squat, all with 24kg kettlebell
  • Kettlebell bent press: high volume, 2x40kg, 2x40kg, 2x48kg, 2x40kg, 2x40kg, 2x40kg, 2x40kg, 2x40kg, 2x40kg, 2x40kg; left hand, rest; right hand, rest, 40 reps total.
  • Kettlebell snatch: Just a couple of sets of 5 with 32kg.
 
Today's Practice: The King of All Lifts
  • Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; prying Cossack squat, all with 24kg kettlebell
  • Kettlebell bent press: high volume, 2x40kg, 2x40kg, 2x40kg, 2x40kg, 2x40kg, 2x40kg; left hand, rest; right hand, rest, 24 reps total.
  • Barbell Zercher squat: couple of easy triples, just reviewing the technique
 
Yesterday's Practice: The King of All Lifts
  • Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; prying Cossack squat, all with 24kg kettlebell
  • Kettlebell bent press: low volume, 2x40kg, 2x40kg, 2x48kg, 2x40kg, 2x40kg, 2x40kg; left hand, rest; right hand, rest, 24 reps total.
  • Barbell Zercher squat: a couple of easy triples
 
Today's Practice: The King of All Lifts
  • Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; prying Cossack squat, all with 24kg kettlebell
  • Kettlebell bent press: standard volume, 2x40kg, 2x40kg, 2x48kg, 2x40kg, 2x40kg, 2x40kg, 2x40kg, 2x40kg, 2x40kg, 2x40kg; left hand, rest; right hand, rest, 40 reps total.
  • Barbell Zercher squat: 3x3 with 70kg.
 
Today's Practice: The King of All Lifts
  • Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; prying Cossack squat, all with 24kg kettlebell
  • Kettlebell bent press: standard volume, 2x40kg, 2x40kg, 2x48kg, 2x40kg, 2x40kg, 2x40kg, 2x40kg, 2x40kg, 2x40kg, 2x40kg; left hand, rest; right hand, rest, 40 reps total.
  • Barbell Zercher squat: 3x70kg. 3x70kg, 3x80kg.
 
Today's practice

I strained my QL on my right side for some reason, so just couple of easy ladders of pullups.
 
Today's Practice: The King of All Lifts
  • Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; prying Cossack squat, all with 24kg kettlebell
  • Kettlebell bent press: medium volume - warm up singles from 16kg to 40kg, and then 2x40kg, 2x40kg, 2x48kg, 2x40kg, 2x40kg, 2x40kg, 2x40kg, 2x40kg; left hand, rest; right hand, rest, 32 reps total.
  • Barbell Zercher squat: 5x40kg. 5x60kg, 5x60kg.
  • Tactical pull-ups: 3 ladders of (1,2,3,4,5)
 
Today's Practice: The King of All Lifts
  • Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; prying Cossack squat, all with 24kg kettlebell
  • Kettlebell bent press: low volume - warm up singles from 12kg to 36kg, and then 2x40kg, 2x40kg, 2x48kg, 2x40kg, 2x40kg, 2x40kg; left hand, rest; right hand, rest, 24 reps total (working sets).
  • Barbell Zercher squat: 3 sets of 5 with 70kg
  • Tactical pull-ups: 3 ladders of (1,2,3,4,5)
 
What seemed to be a strained QL/piriformis was actually a problem with the SI joint on my right side. My doc told me that the cause was probably the various high kicks I was throwing like mad in my MMA classes. It hurt like hell for 2-3 days. Last week - hopefully back on track!

Yesterday's Practice: The King of All Lifts
  • Kettlebell bent press: medium volume - warm up singles from 12kg to 40kg, and then 2x40kg, 2x40kg, 2x48kg, 2x40kg, 2x40kg, 2x40kg, 2x40kg, 2x40kg; left hand, rest; right hand, rest, 32 reps total (working sets).
  • Tactical pull-ups: 11, 11, 10, 9, 8
 
Today's practice

Shooting videos of dumbbell StrongEndurance options. Below is a sneak peek of the upcoming StrongFirst dumbbell online course.

 
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