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Repeat Until Strong.

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 - high volume session: 4x28 kg, 4x 32 kg, 4x32 kg, 4x32 kg, 4x 32 kg, 4x28 kg, 4x28 kg, 4x28 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, 2x36 kg, 2x36 kg, 2x32 kg, 2x32 kg - always left and right, rest (= 1 set), 7 sets each hand, 14 sets total.
 
Today's photo: Loaded Lat/Triceps Stretch and T-Spine Mobility Drill

Do you want to improve your overhead position for various kettlebell lifts, barbell lifts, and gymnastic skills? Try this drill that I have "invented" for one of my projects.

Kneel on both knees in front of the bench. Grab a light kettlebell by the horns, bottom up, just like for kettlebell hallo. Place your elbows on the bench, bend your elbows, lower the kettlebell your back, and place it anywhere at your T-spine - not cervical spine. Sit back, let the shoulder flex, and the T-spine extend. Keep the neck slightly extended. Depending on your T-spine mobility and lats/triceps flexibility, your body will be more or less perpendicular to the floor.

Use PNF stretching - push down with your elbows into the bench, then relax with a sigh of relief. Let the kettlebell help you to extend the thoracic spine, and flex your shoulders. You will sink lower. Don’t hyperextend at your lower back. Repeat.

To get out of the stretch, first get your knees closer to the bench, and then lift the kettlebell from your T-spine, extend your elbows and bring the bell forward (French Press). There should be no uncomfortable pressure on your vertebrae, and thanks to a relatively big surface of the kettlebell there won’t be. Still, if needed, assume the starting position, and ask your training buddy to place a towel on your back before you put a kettlebell on your T-spine.

The drill was first introduced by Dr. Stuart McGill - without kettlebell, with the hand clasped behind your head. I have added the kettlebell.

1626175952121968278_4297380981.jpg
 
@The Nail I still remember when I tried the 5 minutes snatch test first time. I did it, but I was a toast. With 16 kg kettlebell.

Article: I will put it in my notes - I have 2 articles in works for StrongFirst, and today I just finished one major [STILL TOP SECRET] project. 58 pages manual.
 
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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 32 kg, 4x32 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, 2x36 kg - always left and right, rest (= 1 set), 5 sets each hand, 10 sets total.
 
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 - high volume session: 4x28 kg, 4x 32 kg, 4x32 kg, 4x32 kg, 4x 32 kg, 4x32 kg, 4x32 kg, 4x28 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, 2x36 kg, 2x36 kg, 2x36, 2x36 kg, 2x32 kg - always left and right, rest (= 1 set), 7 sets each hand, 14 sets total.

 
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 32 kg, 4x32 kg, 4x32 kg - always left, rest, right, rest (= 1 set), 7 sets each hand, 14 sets total.

- bent presses - high volume session: 2x32 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36, 2x36 kg, 2x36 kg, 2x32 kg, 2x32 kg, 2x 32 kg - always left and right, rest (= 1 set), 10 sets each hand, 20 sets total.
 
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 - high volume session: 4x28 kg, 4x 32 kg, 4x32 kg, 4x32 kg, 4x 32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x28 kg, 4x28 kg - always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.

- bent presses - light volume session: 2x32 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg - always left and right, rest (= 1 set), 5 sets each hand, 10 sets total.
 
Today's video: Ground Fighting

Review of our basic 6 techniques of PHK ground fighting for the street: 6 drills + variations. From an instructor's workshop yesterday.

 
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 32 kg, 4x32 kg, 4x32 kg - always left, rest, right, rest (= 1 set), 7 sets each hand, 14 sets total.

- bent presses - high volume session: 2x32 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x32 kg, 2x32 kg - always left and right, rest (= 1 set), 10 sets each hand, 20 sets total.
 
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 - light volume session: 4x28 kg, 4x 32 kg, 4x32 kg, 4x32 kg, 4x 32 kg - always left, rest, right, rest (= 1 set), 5 sets each hand, 10 sets total.

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

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Great physical power is needed to properly master a heavy weight in the bent press position. I believe this lift to be the most rapid builder of physical power of any lift in the weightlifting field! It surely does a great deal to encourage all-around strength! ​

- Harold Ansorge, Amazing Strength Feats​
 
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 - high volume session: 4x28 kg, 4x 32 kg, 4x32 kg, 4x32 kg, 4x 32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x32 kg, 4x28 kg - always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.

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