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Repeat Until Strong.

Today's practice: Royal S&S

- move prep, 3 rounds of: 16 kg - armbar to bent arm bar, pump - 5x, Hack squat - 5x.
- snatch - medium session: 8 sets each hand: 4 (24 kg), 4 (28 kg), 4 (28 kg), 28 (28 kg), 4 (28 kg), 4 (28 kg), 4 (28), 4 (28) - always left, rest, right, rest (= 1 set)
- bent presses - hard session: 10 sets each hand: 2 (28 kg), 2 (32 kg), 2 (32 kg), 2 (32 kg), 2 (32 kg), 2 (32 kg), 2 (32), 2 (32), 2 (28), 2 (28) - always left and right, rest (= 1 set)
 
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Weekend: Mountains - Via Ferrata & Hiking

Strong Endurance in action. I am alway amazed by the excellent transfer of StrongFirst simple skills and programming into various physical activities.

Today's practice: Royal S&S

- move prep, 3 rounds of: 16 kg - armbar to bent arm bar, pump - 5x, Hack squat - 5x.

- snatch - heavy session: 10 sets each hand: 4 (24 kg), 4 (28 kg), 4 (28 kg), 28 (28 kg), 4 (28 kg), 4 (28 kg), 4 (28), 4 (28), 4 (28), 4 (28) - always left, rest, right, rest (= 1 set)

- bent presses - medium session: 8 sets each hand: 2 (28 kg), 2 (32 kg), 2 (32 kg), 2 (32 kg), 2 (32 kg), 2 (32 kg), 2 (32), 2 (32) - always left and right, rest (= 1 set)
 
Today's practice: Royal S&S

- move prep, 3 rounds of: 16 kg - armbar to bent arm bar, pump - 5x, Hack squat - 5x.

- snatch - easy session: 6 sets each hand: 4 (28 kg), 4 (28 kg), 28 (28 kg), 4 (28 kg), 4 (28 kg), 4 (28) - always left, rest, right, rest (= 1 set)

- bent presses - heavy session: 10 sets each hand: 2 (32 kg), 2 (32 kg), 2 (32 kg), 2 (32 kg), 2 (32 kg), 2 (32), 2 (32), 2 (32 kg), 2 (32 kg), 2 (32 kg) - always left and right, rest (= 1 set)

Next phase - gradually increasing the reps: Snatch 4s to 6s, bent press - 2s to 3s.
 
Today's practice: Royal S&S

- snatch - hard session: 10 sets each hand: 4 (28 kg), 4 (28 kg), 28 (28 kg), 4 (28 kg), 4 (28 kg), 4 (28), 4 (28), 4 (28), 4 (28), 4 (28) - always left, rest, right, rest (= 1 set)

- bent presses - medium session: 8 sets each hand: 2 (32 kg), 2 (32 kg), 2 (32 kg), 2 (32 kg), 2 (32 kg), 2 (32), 2 (32), 2 (32 kg) - always left and right, rest (= 1 set)
 
Yesterday: Rest Day

8 hours behind the computer, working on an Antifragile STRONG workshop manual. 33 pages so far!

Today's practice: Royal S&S

- snatch - easy session: 6 sets each hand: 4 (28 kg), 6 (28 kg), 6 (28 kg), 4 (28 kg), 4 (28 kg), 4 (28) - always left, rest, right, rest (= 1 set)

- bent presses - hard session: 10 sets each hand: 2 (32 kg), 3 (32 kg), 3 (32 kg), 2 (32 kg), 2 (32 kg), 2 (32), 2 (32), 2 (32 kg), 2 (32 kg), - always left and right, rest (= 1 set)
 
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One your royal s&s is freaking amazing and inspirational. Your the perfect example of what a simple good program and consistency brings.

Two will anti fragile strong be available to purchase in English? Or is it for a particular event? It sounds interesting regardless!
 
Maine-ah KB said:
One your royal s&s is freaking amazing and inspirational. Your the perfect example of what a simple good program and consistency brings.

Two will anti fragile strong be available to purchase in English? Or is it for a particular event? It sounds interesting regardless!
Click to expand...

Thank you for your kind words.

As for Antifragile STRONG!, we will see - I want first to make sure it is really, really good. All StrongFirst events set the bar very high.
 
Today's quote:

"Cold and hunger seem more friendly to my nature than those methods which men have adopted and advise to ward them off."

- Henry David Thoreau, American essayist, poet, philosopher, abolitionist, naturalist, tax resister, development critic, surveyor, and historian
​
35 pages, time go to sleep.
 
Today's practice: Rest Day

Actually I will move and lift some bells during the grand opening of our 7th affiliate gym - some Super-Joints, OS Resets, kettlebell basics, stretching.

I am fasting since Thursday evening, until tomorrow's evening, 3 days - so far it feels very good. I am a fan of intermittent fasting for a long time, but this is my first longer fast. And there is some fascinating research about fasting, immunity, health and longevity.

Today's photo

"John Y. Smith at age of sixty pressing 200 pounds during the contest when he won title of Strongest Man in New England in 1926."​

- The Strong Man, Vol. 1., No. 6., 1931​


1-press.jpg
 
@damogari Thanks for the link, good read! I have been following Dominic D'Agostino's research, very interesting stuff.
 
Today's practice

Third day of fasting, so just the regular breathing exercises, joint mobility, and some stretching.

I am working hard on the Antifragile manual, compiling lots of notes, going through Pavel's books and other resources, translating to English - 39 pages so far, all meat. Material covered so far:
  • Armbar Series
  • Get-up Series
  • Hack Squat
  • Jefferson Curl
  • Hockey Deadlift
  • Gymnastic Bridge
  • Neck Series

Today's photo

1-neck.jpg

“The practice of teeth lifting movements will strengthen the back of the neck as well as jaws. The action is similar to that of using a head strap with weight in front. Jim Murray, S&H managing editor, demonstrates with a York custom-made mouthpiece and a 200-pound dumbbell.”
 
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Today's practice: Royal S&S

- snatch - medium session: 4x (28 kg), 6x (28 kg), 6x (28 kg), 6x (28 kg), 4x (28 kg), 4x (28), 4x (28 kg), 4x (28 kg) - always left, rest, right, rest (= 1 set), 8 sets each hand total.

- bent presses - medium session: 2x (32 kg), 3x (32 kg), 3x (32 kg), 3x (32 kg), 2x (32 kg), 2x (32), 2x (32) - always left and right, rest (= 1 set), 8 sets each hand total.

Today's note: My RPE in bent press with 32 is probably like 50% or even less compared to the military press with the same weight. That's the beauty of the bent press - the sky is the limit!
 
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Today's photo

01pu.jpg

Dand Asana aka Hindu push-up starts from the “downward dog” yoga position and transitions to a “cobra pose” position. It is also known as dive bomber push-up. It is common in Indian, Pakistani and Chinese physical culture and martial arts.
 
Today's quote

吾十有五而志於學，三十而立，四十一而不惑.
At fifteen my heart was set on learning; at thirty I stood firm; at forty one, I had no more doubts.

- The Analects, Chapter II.​
My training log has 50.000 views - thank you all!
 
Today's practice: Royal S&S

- snatch - hard session: 4x28 kg, 6x28 kg, 6x 28 kg, 6x28 kg, 6x28 kg, 4x 28, 4x 28 kg, 4x28 kg, 4x28, 4x28 kg - always left, rest, right, rest (= 1 set), 10 sets each hand total.

- bent presses - hard session: 2x32 kg, 3x32 kg, 3x32 kg, 3x32 kg, 3x32 kg, 2x32 kg, 2x32 kg, 2x32 kg, 2x32 kg - always left and right, rest (= 1 set), 10 sets each hand total.
 
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