all posts post new thread

Repeat Until Strong.

Today's Practice: IPM
  • Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; Hack squat, all with 16 kg kettlebell
  • Kettlebell snatch, 28 kg: regular volume, 4x28 kg, 4x28 kg, 6x28 kg, 6x28 kg, 4x28 kg, 4x28 kg,4x28 kg, 4x28 kg,
  • 4x28 kg, 4x28 kg; OTM, always left hand, rest; right hand, rest, 88 reps total (sum of left and right).
  • Kettlebell bent press, 40 kg: regular volume, 2x40 kg, 2x40 kg, 3x40 kg, 3x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg; always left hand, rest; right hand, rest, 44 reps total (sum of left and right).
 
Yesterday's Practice: IPM
  • Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; Hack squat, all with 16 kg kettlebell
  • Kettlebell snatch, 28 kg: medium volume, 4x28 kg, 4x28 kg, 6x28 kg, 6x28 kg, 4x28 kg, 4x28 kg,4x28 kg, 4x28 kg, OTM, always left hand, rest; right hand, rest, 80 reps total (sum of left and right).
  • Kettlebell bent press, 40 kg: low volume, 2x40 kg, 2x40 kg, 3x40 kg, 3x40 kg, 2x40 kg, 2x40 kg; always left hand, rest; right hand, rest, 28 reps total (sum of left and right).
3rd day of 5 days fast - I was huffing and puffing a bit between the snatches, true - but still pretty good, I was still able to observe the talk test" rules.
 
Friday: Rest

...and end of my 5-day fast. Top quality food refeeding (broth, beef, veggies, kimchi, probiotics, vitamins... ) and I feel really, really good: joints, digestion, sleep, etc.

Today's Practice: IPM
  • Kettlebell snatch, 28 kg: standard volume, 4x28 kg, 4x28 kg, 6x28 kg, 6x28 kg, 6x28 kg, 4x28 kg, 4x28 kg,4x28 kg, 4x28 kg, 4x28 kg; OTM, always left hand, rest; right hand, rest, 92 reps total (sum of left and right).
  • Kettlebell bent press, 40 kg: medium volume, 2x40 kg, 2x40 kg, 3x40 kg, 3x40 kg, 3x40 kg, 2x40 kg, 2x40 kg, 2x40 kg; always left hand, rest; right hand, rest, 38 reps total (sum of left and right).
Back to the 4 volume zones: low, medium, standard, high.
 
Today's Practice: IPM
  • Kettlebell snatch, 28 kg: low volume, 4x28 kg, 4x28 kg, 6x28 kg, 6x28 kg, 6x28 kg, 4x28 kg; OTM, always left hand, rest; right hand, rest, 60 reps total (sum of left and right).
  • Kettlebell bent press, 40 kg: medium volume, 2x40 kg, 2x40 kg, 3x40 kg, 3x40 kg, 3x40 kg, 2x40 kg, 2x40 kg, 2x40 kg; always left hand, rest; right hand, rest, 38 reps total (sum of left and right).
I forgot to write down my log on Wed - but I did practice.
 
Today's video



Kettlebell lifting has three main schools:
  • Hard Style - as general physical training
  • Girevoj sport - as a specific sport discipline
  • Circus, feats of strength, and juggling with kettlebells
The video is an excellent demonstration of the third school.
 
Pavel Macek said:
Today's Practice: The King of All Lifts
  • Kettlebell bent press: regular volume - warm up singles from 12kg to 40kg, and then 2x40kg, 2x40kg, 2x48kg 2x48kg, , 2x40kg, 2x40kg, 2x40kg, 2x40kg, 2x40kg, 2x40kg; left hand, rest; right hand, rest, 40 reps total (working sets).
  • Tactical pull-ups: 13, 12, 11, 11, 10
Interesting - every single lesson I realize a small but important detail in my bent press practice. I keep notes and keep updating the draft of the Imperial Program Minimum book. It will be the most detailed bent press instructional available, guaranteed. As for snatch, I do have some interesting ideas and details, but I will ask my way more experienced colleagues to share their wisdom, tips, and tricks.
Click to expand...
Looking forward to the book Pavel
 
I was busy as hell, working on multiple projects, so I forgot to write my log. Still bent pressing, and snatching again.

Today, I repeated my old PR:



Heavy - but not that heavy. I am confident I will accomplish the bodyweight bent press sooner or later.
 
Today's Practice: IPM
  • Mobility: Prying goblet squat, windmill, long split squat, all with 16 kg kettlebell
  • Kettlebell bent press, 40 kg: low volume, 2x40 kg, 3x40 kg, 3x40 kg, 3x40 kg, 3x40 kg, 3x40 kg; always left hand, rest; right hand, rest, 34 reps total (sum of left and right).
  • Kettlebell snatch, 28 kg: medium volume, 4x28 kg, 6x28 kg, 6x28 kg, 6x28 kg, 6x28 kg, 6x28 kg, 6x28 kg, 6x28 kg, OTM, always left hand, rest; right hand, rest, 92 reps total (sum of left and right).
Last rendez-vous with the iron of 2023!
 
Today's Practice: IPM
  • Mobility: Prying goblet squat, windmill, long split squat, all with 16 kg kettlebell
  • Kettlebell bent press, regular volume, 2x40 kg, 2x40 kg, 2x44 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg,
  • 2x40 kg, 2x40 kg, 2x40 kg ; always left hand, rest; right hand, rest, 40 reps total (sum of left and right).
  • Kettlebell snatch: regular volume, 4x28 kg,
  • 4x28 kg, 4x28 kg, 4x32 kg, 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg, OTM, always left hand, rest; right hand, rest, 80 reps total (sum of left and right).
First rendez-vous with the iron of 2024!
 
Today's Practice: IPM
  • Mobility: Prying goblet squat, windmill, 20 kg kettlebell
  • Kettlebell bent press, low volume, 2x40 kg, 2x40 kg, 2x44 kg, 2x40 kg, 2x40 kg, 2x40 kg; always left hand, rest; right hand, rest, 24 reps total (sum of left and right).
  • Kettlebell snatch: low volume, 4x28 kg, 4x28 kg, 4x28 kg, 4x32 kg, 4x28 kg, 4x28 kg, OTM, always left hand, rest; right hand, rest, 48 reps total (sum of left and right).
 
Friday's Practice: IPM
  • Mobility: Prying goblet squat, windmill, 20 kg kettlebell
  • Kettlebell bent press, regular volume, 2x40 kg, 2x40 kg, 2x44 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg; always left hand, rest; right hand, rest, 40 reps total (sum of left and right).
  • Kettlebell snatch: medium volume, 4x28 kg, 4x28 kg, 4x32 kg, 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg, OTM, always left hand, rest; right hand, rest, 64 reps total (sum of left and right).
RPE was quite low - it felt great, recharge!
 
Today's Practice: IPM
  • Mobility: Prying goblet squat, windmill, 20 kg kettlebell
  • Kettlebell bent press, medium volume, 2x40 kg, 2x40 kg, 2x44 kg, 2x44 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg; always left hand, rest; right hand, rest, 32 reps total (sum of left and right).
  • Kettlebell snatch: regular volume, 4x28 kg, 4x28 kg, 4x32 kg, 4x32 kg, 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg,
  • OTM, always left hand, rest; right hand, rest, 80 reps total (sum of left and right).
 
Today's Practice: IPM
  • Mobility: Prying goblet squat, windmill, 20 kg kettlebell
  • Kettlebell bent press, regular volume, 2x40 kg, 2x40 kg, 2x44 kg, 2x44 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg; always left hand, rest; right hand, rest, 40 reps total (sum of left and right).
  • Kettlebell snatch: medium volume, 4x28 kg, 4x28 kg, 4x32 kg, 4x32 kg, 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg, OTM, always left hand, rest; right hand, rest, 64 reps total (sum of left and right).
 
You must log in or register to reply here.
Back
Top Bottom