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Repeat Until Strong.

Today's practice: Royal S&S

- snatches - rest. Next week.

- bent presses - light volume session: 2x40 kg, 3x40 kg, 3x40 kg, 3x40 kg, 3x40 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: 24 kg - armbar to Brettzel armbar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.

- snatches - light volume session: 4x32 kg, 6x32 kg, 6x32 kg, 6x32 kg, 6x32 kg, OTM, always left, rest, right, rest (= 1 set), 5 sets each hand, 10 sets total.

- bent presses - medium volume session: 2x40 kg, 3x40 kg, 3x40 kg, 3x40 kg, 3x40 kg, 3x40 kg, 3x40 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: 24 kg - armbar to Brettzel armbar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.

- snatches - medium volume session: 4x32 kg, 6x32 kg, 6x32 kg, 6x32 kg, 6x32 kg, 6x32 kg, 6x32 kg, OTM, always left, rest, right, rest (= 1 set), 7 sets each hand, 14 sets total.

- bent presses - high volume session: 2x40 kg, 3x40 kg, 3x40 kg, 3x40 kg, 3x40 kg, 3x40 kg, 3x40 kg, 3x40 kg, 3x40 kg, 2x40 kg, always left and right, rest (= 1 set), 10 sets each hand, 20 sets total.
 
Sergej said:
@Pavel Macek
you´re welcome!
Have you tried the alternate clean as shown in the video? it looks easier than it is. or maybe my bells are too heavy;)
Click to expand...

Sergej, yes I did. I saw them year ago on a DVD and then learned them from Tamer, Last year we did them as a part of Jon Engum's excellent workshop Trembling Shock. Good stuff!
 
Today's practice: Royal S&S

- move prep, 3 rounds: 24 kg - armbar to Brettzel armbar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.

- snatches - light volume session: 4x32 kg, 6x32 kg, 6x32 kg, 6x32 kg, 6x32 kg, OTM, always left, rest, right, rest (= 1 set), 5 sets each hand, 10 sets total.

- bent presses - medium volume session: 2x40 kg, 3x40 kg, 3x40 kg, 3x40 kg, 3x40 kg, 3x40 kg, 3x40 kg always left and right, rest (= 1 set), 7 sets each hand, 14 sets total.
 
MMA related elbow injury, so I gave it a rest for one week. All good now, back on track!

Today's practice: Royal S&S

- snatches - light volume session: 4x32 kg, 6x32 kg, 6x32 kg, 6x32 kg, 6x32 kg, OTM, always left, rest, right, rest (= 1 set), 5 sets each hand, 10 sets total.

- bent presses - light volume session: 2x40 kg, 3x40 kg, 3x40 kg, 3x40 kg, 3x40 kg, always left and right, rest (= 1 set), 5 sets each hand, 10 sets total.
 
Combat arts training + painful elbow - not a good combo. Rest, mobility drills, Chinese medicine.

Today's photo

Pistols, one-arm pullups, one-arm pushup progressions… Theodor Siebert, Der Praktische Athlet, 1923. The old-timers knew. And we at StrongFirst SFB Bodyweight know, too. The text under pistols says: "While carrying a 74 kg heavy man like a cow in his arms." Wow.

Actually, I am teaching today an SFB Bodyweight Course in Prague - excited!

1-siebert.jpg
 
Today's practice: Royal S&S

- bent presses - light volume session: 2x40 kg, 3x40 kg, 3x40 kg, 3x40 kg, 3x40 kg, always left and right, rest (= 1 set), 5 sets each hand, 10 sets total.

My elbow is much better, but to make sure it is fully recovered, no snatches. We will also see at today's MMA practice.

Today's photo

Teaching one-arm pushup progressions at SFB Bodyweight Course in Prague. Photo by @Justyna Mackova

29354810_1001459546675554_1289682721461392740_o.jpg


Today's Note

Experimenting with a bit longer fasts. My last meal was Thursday evening. I fasted on Friday (and taught for 3 hours), Saturday (SFB Bodyweight, 8 hours) and Sunday (I taught a Chinese Qigong workshop, 5 hours). 72 hours no food, no prob.
 
One amazing job! those Bent presses are no joke!
2 72 hours no food!?! the most I managed was 24-25 hours and I thought I was going to steal someones sandwich! (I worked at a deli at the time for context)
 
Maine-ah KB said:
One amazing job! those Bent presses are no joke!
2 72 hours no food!?! the most I managed was 24-25 hours and I thought I was going to steal someones sandwich! (I worked at a deli at the time for context)
Click to expand...

Light volume bent- presses - I will soon finish the cycle, lift the 56 kg, and resume a new cycle with 40 kg/44 kg as my new training weight.

I am on intermittent fasting for years, but I have never done longer fasts. According the current research, the potential benefit are huge - so I already did twice 3 days, and will do 5 days in the future.
 
Yesterday's practice: Royal S&S [for time being, no snatches]

- bent presses - medium volume session: 2x40 kg, 3x40 kg, 3x40 kg, 3x40 kg, 3x40 kg, 3x40 kg, 3x40 kg, always left and right, rest (= 1 set), 7 sets each hand, 14 sets total.

- pistols - easy, 5x3 with 12 kg
 
“Be pliable. When a man is living, he is soft and pliable; when he is dead, he becomes rigid. Pliability is life; rigidity is death, whether one speaks of man’s body, mind or his spirit.“

Sounds like a Flexible Steel fan, right? Guess who is the author of the quote/gentleman on the photo?

29595458_2049061818645587_3679441472064569991_n.jpg
 
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