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Repeat Until Strong.

Today's practice

Rest. Yesterday I successfully finished another cycle of RSAS (Royal Simple & Sinister), so I will take 2 days rest (= mobility, stretching, easy kettlebell and dumbbell practice), and restart a new cycle.
 
Today's practice

Rest.

Oh, and a 5 minutes snatch test with 24 kg. Not easy, not difficult - just a regular snatch test.
 
Today's photo

More hanging stuff. Hanging, spinal decompression, brachiation - all good stuff.

1hang.jpg
 
Today's Test

Test after the first 2 cycles of the program I am working on for StrongFirst: Royal Simple & Sinister (Advanced Program Minimum: Snatch + Bent Press).

The first goal (48 kg on my left) met sooner than I expected. I haven't touched anything heavier than 32 kg in my practice. I am still pressing the weight in the end of the lift little bit, which means - more practice > 56 kg bent press for sure, sooner or later. So far so good, RSAS works.

 
Today's practice: Royal S&S - Beginning of 3rd Cycle

- move prep, 3 rounds of: 16 kg - armbar to Brettzel arm bar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.

- snatch - medium volume session: 4x28 kg, 4x 32 kg, 4x28 kg, 4x28 kg, 4x 28 kg, 4x28 kg, 4x 28 kg - always left, rest, right, rest (= 1 set), 7 sets each hand, 14 sets total.

- bent presses - high volume session: 2x32 kg, 2x36 kg, 2x32 kg, 2x32 kg, 2x32 kg, 2x32 kg, 2x32 kg, 2x32 kg , 2x32 kg, 2x32 kg - always left and right, rest (= 1 set), 10 sets each hand, 20 sets total.

Snatches with 32 kg were easier than I thought. Happy!
 
Today's practice: Rest day - all kinds of get-ups, stretching

Today's photo:

“[Roger Eels] bent presses his specially constructed dumb bell weighing 209 pounds. He is the only man to date who has successfully lifted this weight overhead although many have tried to do so. There are, perhaps, no more than four men in this country who could accomplish this feat.”

1bp111.jpg
 
Today's practice: Royal S&S - Beginning of 3rd Cycle

- move prep, 3 rounds of: 16 kg - armbar to Brettzel arm bar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.

- snatch - high volume session: 4x28 kg, 4x 32 kg, 4x32 kg, 4x28 kg, 4x 28 kg, 4x28 kg, 4x 28 kg, 4x28 kg, 4x28 kg - always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.

- bent presses - medium volume session: 2x32 kg, 2x36 kg, 2x36 kg, 2x32 kg, 2x32 kg, 2x32 kg, 2x32 kgg - always left and right, rest (= 1 set), 7 sets each hand, 14 sets total.
 
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Today's video: SOS Get-Up

Apart from standard SFG get-up, which allows you to lift safely a heavy weight, Brett Jones, Chief SFG recommends:

“ ...you should be practicing several varieties of the get-up - heavy, light, slow, singles, multiple reps, pressing during the stages, roll up (or tactical), 1/2 get-ups etc.”

There are many, many different variations of the get-up - some great, some not so much, and some... well, let's say too creative.

One of the best variations of get-up I have seen was developed by Mike Perry, Senior SFG. I have done just 2 minor modifications and sent it to Mike for review. He liked it, and asked me to post it, so here we go, give a try.

All credit to Mike Perry.

 
Today's practice: Royal S&S

- move prep, 3 rounds of: 16 kg - armbar to Brettzel arm bar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.

- snatch - medium volume session: 4x28 kg, 4x 32 kg, 4x32 kg, 4x32 kg, 4x 28 kg, 4x28 kg, 4x28 kg - always left, rest, right, rest (= 1 set), 7 sets each hand, 14 sets total.

- bent presses - light volume session: 2x32 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x32 kg - always left and right, rest (= 1 set), 5 sets each hand, 10 sets total.
 
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Masacra :)
..like some Gordian knot :)

Can you make a video with other TGU variants?

What with article "why not sell your 16"?
 
@taro Actually I thought about shooting a get-up variants instructional. We will see.

As for the article, I didn't forget, but right now, I am working on finishing another project, which has a top priority right now. Actually, similar subject.
 
Today's picture

1-pu.jpg

“Examine the position… - three chairs, with two seats inwards, shoulder width apart for your hands, and the third chair for your feet, body perfectly straight, keep forearms straight up and lover the shoulders down slowly as far as possible, hold it two seconds, then press up. Breathe easily; do repetitions according to oyur strength. Practice on the floor first, then on chairs… “

- W.J. Hunt, The A to Z of Balancing With Dynamic Strength, 194?.​
 
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