Repeat Until Strong.

[Pavel Macek]

Yesterday: 16 kg bell, all kinds of get-ups

Today's practice:

- 3x10 halos with 16, 3x5 SFG bridges, 3x5 goblet squats with 48
- 10x10 swings with 44, 48, 44, 44, 44
- 5x1 get-up 44

 

[Pavel Macek]

Today's practice:

- 3x10 halos with 16, 3x5 SFG bridges, 3x5 goblet squats with 32
- 10x10 two-hand overspeed eccentric swings
- multiple half-get ups - form 24 to 40, most of them with 36 and 40. Practice!

Today's photos: Macek + Pešta: MMA Prep Workshop

I have the honour to lead a full day workshop together with my friend Viktor Pešta, currently the only Czech UFC fighter. Viktor will teach MMA drills, I will introduce the StrongFirst methods to the wider MMA audience. Excited!

Photo by @Justyna Mackova

 

[Pavel Macek]

Weekend:

Busy! I taught 2 workshops - one dedicated to breathing (5 hours), and one for the instructors of our gyms/affiliate gyms (7 hours).

Long weekend! After Saturday's workshop we went to cinema to see Logan, at midnight my student was fighting for a European belt in MMA (UKFC organisation), so I was watching the stream. He won, yes yes!

Today's practice:

- 3x10 halos with 16, 3x5 SFG bridges, 3x5 goblet squats with 32
- 10x10 swings with 44, 48, 48, 44, 44
- 5x1 get-ups with 44

Today's note: Again, lower RPE, it went smooth. I may have some new discoveries in get-up, but I will test more them before I post them.

Today's picture:

 

[Pavel Macek]

And today's video: Drills I have learned from our Chief @Brett Jones in 2012 at CK-FMS course, from the DVDs Kettlebell from the Ground Up 1 & 2, and at the Foundational Strength. I use them almost daily, and I have incorporated them recently into our move-prep at our group classes.

Maybe a topic for a more detailed article "Don't sell your 16 kg kettlebell?"

 

[taro]

I know!

5. Why not sell your 16? Daily mobility workout with light kettlebell.

Yoy wrote about this - armbar, bent press, goblet, etc..

 

[Pavel Macek]

Today's practice:

- 3x10 halos with 16, 3x5 SFG bridges, 3x5 goblet squats with 48
- 10x10 swings with 44, 48, 48, 44, 44
- 5x1 get-ups with 44

Today's note: Feels great!

Today's picture: Interesting choice of exercises, don't you think?

From professor Attila's scrapbook.

 

[Swann 1]

Today's picture: Interesting choice of exercises, don't you think?

And they are doing them in skirts! Definitely taking away some of the excuses people use for not training, eh?

 

[Pavel Macek]

Wednesdey: Rest

Yesterday: 16 kg bell, all kinds of get-ups, two-handed overspeed eccentric swings with 32

Tired, sleepy.

Today's practice:

- 3x10 halos with 16, 3x5 SFG bridges, 3x5 goblet squats with 48
- 10x10 swings with 44, 48, 44, 44, 44
- 5x1 get-up 44

Good practice!

Today's photo: C.V. Wheeler - a dumbbell swing (1919)


Conratulations to all my colleagues! > Even Stronger: 2017 Leadership Promotions

 

[taro]

16 kg bell, all kinds of get-ups,

It sounds interesting! Maybe some more information about this??

 

[Pavel Macek]

@taro I will do my best

 

[Pavel Macek]

Yesterday: 24 kg kettlebells, easy SFG1and SFG2 skill practice.

Today's practice:

- 3x10 halos with 16, 3x5 SFG bridges, 3x5 goblet squats with 48
- 10x10 swings with 44, 48, 48, 44, 44
- 5x1 get-up 44

Today's note: I have done all get-ups under 10 minutes. I am very happy wit the progress! I will wait until I can do it basically every day, and then I will finally start to conquer the Beast!

Today's photo: Edward Aston, “Britain’s Strongest Man”. From his book My Strength and How I Developed It, early 20th century.

 

[pet']

Hello,

Today's note: I have done all get-ups under 10 minutes. I am very happy wit the progress! I will wait until I can do it basically every day, and then I will finally start to conquer the Beast!

Congratulations ! You are so prolific !

Do you systematically use a timer or even an HR monitor ? Or do you simply watch your watch ?

Kind regards,

Pet'

 

[Pavel Macek]

@pet' , what do you think?

 

[masa]

Congrats on your progression. You'll be using the beast in no time. Awesome.

 

[pet']

Hello,

@pet' , what do you think?

I think about a super powerful "James Bond" computer !

All kidding aside, pretty sure a very simple way, with a watch and a good and precise feeling based approach

Kind regards,

Pet'

 

[Richard]

Yesterday: 24 kg kettlebells, easy SFG1and SFG2 skill practice.

Today's practice:

- 3x10 halos with 16, 3x5 SFG bridges, 3x5 goblet squats with 48
- 10x10 swings with 44, 48, 48, 44, 44
- 5x1 get-up 44

Today's note: I have done all get-ups under 10 minutes. I am very happy wit the progress! I will wait until I can do it basically every day, and then I will finally start to conquer the Beast!

Today's photo: Edward Aston, “Britain’s Strongest Man”. From his book My Strength and How I Developed It, early 20th century.

View attachment 2463

Hi Pavel,

Just wondering, are you doing Prying Goblet Squats with the 48KG or regular Goblet Squats?

Thanks.

 

[Pavel Macek]

@pet' clock o the wall

@masa thank you!

@Richard regular GSQs. I do the prying GSQs usually with lighter bell (16-24) in the morning during my "morning recharge".

 

[Pavel Macek]

Monday: Easy swings and get-ups

Tuesday:

- 3x10 halos with 16, 3x5 SFG bridges, 3x5 goblet squats with 48
- 10x10 swings with 44, 48, 48, 48, 44
- 5x1 get-up 44

Wednesday: Easy swings and get-ups

Today:

- 3x10 halos with 16, 3x5 SFG bridges, 3x5 goblet squats with 48
- 10x10 swings with 44, 48, 48, 48, 44
- 5x1 get-up 44

Today's article: Edward Aston, “Britain’s Strongest Man”, How to Gain Strength. From his book My Strength and How I Developed It, early 20th century.

 

[cmerrow]

I would love to see your "morning recharge" routine, Pavel!

 

[Pavel Macek]

Today's practice:

- 3x10 halos with 16, 3x5 SFG bridges, 3x5 goblet squats with 48
- 10x10 swings with 44, 48, 48, 48, 48
- 5x1 get-up 44

Today's picture: Juggling