Thank you very much!
Repeat Until Strong.
- Thread starter Pavel Macek
- Start date
Thank you very much!
Mirek
Level 6 Valued Member
Is that Great Gamma himself on that picture?
I sneaked in some bent press singles (16 to 44 kg) and some snatches, but otherwise, this is my program for this weekend:
Today's practice: Royal S&S
- move prep, 1 round of: 16 kg - armbar to bent arm bar, pump - 5x, Hack squat - 5x.
- snatch - medium session: 4x28 kg, 6x28 kg, 6x 28 kg, 6x28 kg, 6x28 kg, 6x 28 kg, 4x 28 kg, 4x28 kg - always left, rest, right, rest (= 1 set), 8 sets each hand total.
- bent presses - medium session: 2x32 kg, 3x32 kg, 3x32 kg, 3x32 kg, 3x32 kg, 3x32 kg, 2x32 kg, 2x32 kg - always left and right, rest (= 1 set), 8 sets each hand total.
- move prep, 1 round of: 16 kg - armbar to bent arm bar, pump - 5x, Hack squat - 5x.
- snatch - medium session: 4x28 kg, 6x28 kg, 6x 28 kg, 6x28 kg, 6x28 kg, 6x 28 kg, 4x 28 kg, 4x28 kg - always left, rest, right, rest (= 1 set), 8 sets each hand total.
- bent presses - medium session: 2x32 kg, 3x32 kg, 3x32 kg, 3x32 kg, 3x32 kg, 3x32 kg, 2x32 kg, 2x32 kg - always left and right, rest (= 1 set), 8 sets each hand total.
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: 4x28 kg, 6x28 kg, 6x 28 kg, 6x28 kg, 6x28 kg, 6x 28 kg - always left, rest, right, rest (= 1 set), 8 sets each hand total.
- bent presses - easy session: 2x32 kg, 3x32 kg, 3x32 kg, 3x32 kg, 3x32 kg, 3x32 kg - always left and right, rest (= 1 set), 8 sets each hand total.
Today's Photo:
I am working on a Hanging & Brachiation chapter of the Antifragile workshop manual - straight arm pull counterpart of a straight arm push Get-Up Series.
Dr. John M. Kirsch writes: “Hanging from a bar and light weight lifting relieves most shoulder problems.” (Shoulder Pain? The Solution & Prevention, 2014)
- move prep, 3 rounds of: 16 kg - armbar to bent arm bar, pump - 5x, Hack squat - 5x.
- snatch - easy session: 4x28 kg, 6x28 kg, 6x 28 kg, 6x28 kg, 6x28 kg, 6x 28 kg - always left, rest, right, rest (= 1 set), 8 sets each hand total.
- bent presses - easy session: 2x32 kg, 3x32 kg, 3x32 kg, 3x32 kg, 3x32 kg, 3x32 kg - always left and right, rest (= 1 set), 8 sets each hand total.
Today's Photo:
I am working on a Hanging & Brachiation chapter of the Antifragile workshop manual - straight arm pull counterpart of a straight arm push Get-Up Series.
Dr. John M. Kirsch writes: “Hanging from a bar and light weight lifting relieves most shoulder problems.” (Shoulder Pain? The Solution & Prevention, 2014)
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: 4x28 kg, 6x28 kg, 6x 28 kg, 6x28 kg, 6x28 kg, 6x 28 kg, 6x 28 kg, 4x28 kg - always left, rest, right, rest (= 1 set), 8 sets each hand total.
- bent presses - medium session: 2x32 kg, 3x32 kg, 3x32 kg, 3x32 kg, 3x32 kg, 3x32 kg, 3x32 kg, 2x32 kg - always left and right, rest (= 1 set), 8 sets each hand total.
- move prep, 3 rounds of: 16 kg - armbar to bent arm bar, pump - 5x, Hack squat - 5x.
- snatch - medium session: 4x28 kg, 6x28 kg, 6x 28 kg, 6x28 kg, 6x28 kg, 6x 28 kg, 6x 28 kg, 4x28 kg - always left, rest, right, rest (= 1 set), 8 sets each hand total.
- bent presses - medium session: 2x32 kg, 3x32 kg, 3x32 kg, 3x32 kg, 3x32 kg, 3x32 kg, 3x32 kg, 2x32 kg - always left and right, rest (= 1 set), 8 sets each hand total.
Today's video
So called "Stone Ear Plates" (Sek Yi Pai), one of the tools used in the Southern Chinese martial arts. Focus is - as in the kettlebell lifting - on you feet, legs, hips, and waist. Sek Yi Pai add the rotational power, and have excellent transfer to striking.
So called "Stone Ear Plates" (Sek Yi Pai), one of the tools used in the Southern Chinese martial arts. Focus is - as in the kettlebell lifting - on you feet, legs, hips, and waist. Sek Yi Pai add the rotational power, and have excellent transfer to striking.
and today's photo:
Convict Conditioning you say?
“Joe Nanny, a 24 year old 198 pounder, inmate of Leavenworth Prison, making one hand dead lift with 455 on October 6. This takes a fabulous grip when doing it with an Olympic bar.”
Convict Conditioning you say?
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: 4x28 kg, 6x28 kg, 6x 28 kg, 6x28 kg, 6x28 kg, 6x 28 kg, 6x 28 kg, 6x28 kg, 4x28 kg, 4x 28 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, 3x32 kg, 3x32 kg, 3x32 kg, 2x32 kg, 2x32 kg - always left and right, rest (= 1 set), 10 sets each hand total.
@Justyna Mackova helped me with my bent press technique (back position) - much better, much stronger. It is great to have an experienced coach to watch your your technique and give you advice.
- move prep, 3 rounds of: 16 kg - armbar to bent arm bar, pump - 5x, Hack squat - 5x.
- snatch - heavy session: 4x28 kg, 6x28 kg, 6x 28 kg, 6x28 kg, 6x28 kg, 6x 28 kg, 6x 28 kg, 6x28 kg, 4x28 kg, 4x 28 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, 3x32 kg, 3x32 kg, 3x32 kg, 2x32 kg, 2x32 kg - always left and right, rest (= 1 set), 10 sets each hand total.
@Justyna Mackova helped me with my bent press technique (back position) - much better, much stronger. It is great to have an experienced coach to watch your your technique and give you advice.
Today's photo
“The use of the bar-bell is an ideal method of developing the most powerful degree of strength in the legs. With bar-bell resting across the shoulders as shown, standing first erect, bend the knees and lower the body to the squatting position illustrated. Since success in weight lifting depends very largely upon strength of the legs, this exercise should be practiced a great deal before taking up the regular feats of strength.”
MacFadden’s Encyclopedia of Physical Culture, Vol. II, 1912.
@Anna C Once I go through couple of more cycles, I actually plan to film the whole session for the article - move-prep, snatches, bent presses, stretching. The article will be kind of part 2 of Solid: In-Between Simple & Sinister:
- Article
- Detailed explanation of the program
- Full program video
- Tips for snatch and bent press
- Video tips for snatch and bent press
Last weakend (pun intended): The Squats of SFL Barbell
Today's video
Legendary Polish wrestler Władysław Pytlasiński demonstrates a barbell get-up. From his book Podnoszenie ciężarów ("Weightlifting"), published in 1929.
Legendary Polish wrestler Władysław Pytlasiński demonstrates a barbell get-up. From his book Podnoszenie ciężarów ("Weightlifting"), published in 1929.
Today's practice: Royal S&S
- move prep, 3 rounds of: 16 kg - armbar to bent arm bar, kneeling hip flexor stretch - 5x, Hack squat - 5x.
- snatch - medium session: 4x28 kg, 6x28 kg, 6x 28 kg, 6x28 kg, 6x28 kg, 6x 28 kg, 6x 28 kg, 6x28 kg - always left, rest, right, rest (= 1 set), 10 sets each hand total.
- bent presses - medium session: 2x32 kg, 3x32 kg, 3x32 kg, 3x32 kg, 3x32 kg, 3x32 kg, 3x32 kg, 3x32 kg - always left and right, rest (= 1 set), 10 sets each hand total.
- move prep, 3 rounds of: 16 kg - armbar to bent arm bar, kneeling hip flexor stretch - 5x, Hack squat - 5x.
- snatch - medium session: 4x28 kg, 6x28 kg, 6x 28 kg, 6x28 kg, 6x28 kg, 6x 28 kg, 6x 28 kg, 6x28 kg - always left, rest, right, rest (= 1 set), 10 sets each hand total.
- bent presses - medium session: 2x32 kg, 3x32 kg, 3x32 kg, 3x32 kg, 3x32 kg, 3x32 kg, 3x32 kg, 3x32 kg - always left and right, rest (= 1 set), 10 sets each hand total.
Today's quote
Today's practice
Rest day - i.e. "just"breathing exercises, stretching, mobility work. And lots of writing - I am working on a chapter about Hanging & Brachiation.
Today's laugh
Not a tutorial, so please don’t drink and lift, but the story is hilarious. These gentlemen were a) super STRONG b) fun!
A very funny story shared by W. A. Pullum in the foreword to Alexander Zass’ The Amazing Samson (1926)
Rest day - i.e. "just"breathing exercises, stretching, mobility work. And lots of writing - I am working on a chapter about Hanging & Brachiation.
Today's laugh
Not a tutorial, so please don’t drink and lift, but the story is hilarious. These gentlemen were a) super STRONG b) fun!
A very funny story shared by W. A. Pullum in the foreword to Alexander Zass’ The Amazing Samson (1926)
Our last SFL Barbell Cert in Prague, Czechia - enjoy!