Repeat Until Strong.

Pavel Macek

> 3k Posts
Master Certified Instructor
- prying goblet squat, 3x5, 24 kg
- one-arm swings, 10x10 - 40, 40, 40, 40, 40 - solid, happy.
- get-ups, 5x1 - 32, 36, 36, 32, 32 - went well - first 36 told me I can comfortably do the next with 36 again, and I did. Interesting, as I have spent whole yesterday traveling, didn't get enough sleep, etc. etc.

- MMA - mainly grappling
- Practical Hung Kyun - multiple assailants drills
- going through the notes from my 4th StrongFirst SFL Barbell. So much to learn.

Today's picture is for Doc Hartle:

captain-america-bench-press.JPG
 

Pavel Macek

> 3k Posts
Master Certified Instructor
Today's practice:

- prying goblet squat, 3x5, 24 kg
- one-arm swings, 10x10 - 40, 40, 40, 40, 40. Time to insert 44.
- get-ups, 5x1 - 32, 36, 36, 32, 32. Solid.

Today's photo:

Our school is starting 3 months program for runners - editors of one of the Czech major running magazines Rungo.cz: FMS, correctives, StrongFirst SFB & SFG drills! I will post the details and results later.

FMS & StrongFirst have so much to offer to active runners!

(Czech) intro article here

pohybova-silova-kondicni-priprava-pro-bezce.jpg
 

Pavel Macek

> 3k Posts
Master Certified Instructor
Today's practice:

- prying goblet squat, 3x5, 24 kg
- one-arm swings, 10x10 - 40, 40, 40, 40, 40.
- get-ups, 5x1 - 32, 36, 32, 32, 32.

Today's tip:

Most people do the swing wrong because they think it is a 2 count movement:

1 - down (= evading to soon, which leads to all kind of troubles like the weight pulling you forward, ending too low between the legs etc.)
2 - up (= lifting with the hands)

Think of the swing as 4 count movement (let's start form the top):

1 - bell is falling, you wait in the plank
2 - you evade and hinge when the arms touch the body and the bell almost hits you in the groin.
3 - you explosively reverse the movement and come back to plank.
4 - bell flies forward.

1-2-3-4, 1-2-3-4, 1-2-3-4...
 

Steve Freides

Forum Administrator
Senior Certified Instructor
Elite Certified Instructor
Think of the swing as 4 count movement (let's start form the top):

1 - bell is falling, you wait in the plank
2 - you evade and hinge when the arms touch the body and the bell almost hits you in the groin.
3 - you explosively reverse the movement and come back to plank.
4 - bell flies forward.
+1.

I describe this, your steps #2 and #3, as a "quick turn-around." In order to effect a quick turn-around, you must wait as long as possible before moving your hips back and then, as quickly as you sent them back, you must bring them forward again. Except for the quick turn-around, the rest of the time is float.

-S-
 

Pavel Macek

> 3k Posts
Master Certified Instructor
Today's practice:

- prying goblet squat, 3x5, 24 kg
- one-arm swings, 10x10 - 40, 40, 40, 40, 40.
- get-ups, 5x1 - 32, 36, 36, 32, 32.
 

Pavel Macek

> 3k Posts
Master Certified Instructor
Today's practice:

- prying goblet squat, 3x5, 24 kg
- one-arm swings, 10x10 - 40, 40, 40, 40, 40.
- get-ups, 5x1 - 32, 36, 36, 32, 32.

Today's reading:

Pavel has written an excellent short article for Men's Health: 10 Secrets to a Kettlebell Swing. I have translated it to Czech today and will send it to our StrongFirst CZ/SK newsletter subscribers as a special (and very useful) free .pdf report.

swing.jpg
 

Pavel Macek

> 3k Posts
Master Certified Instructor
Today's practice:

Rest day. Some mobility and flexibility drills. Oh, and yes, our annual winter swim in the Prague's river Vltava (both water and air temperature around 42 degrees Fahrenheit). Naked.

swim.jpg

Practice - rest. Swim in cold water - enjoy the tea in the cozy home. Fast - feast. Work - sleep well.

The life can be very simple.
 

Pavel Macek

> 3k Posts
Master Certified Instructor
Today's practice:

- prying goblet squat, 3x5, 24 kg
- one-arm swings, 10x10 - 40, 40, 40, 40, 40.
- get-ups, 5x1 - 32, 36, 36, 32, 32.

Today's quote:

A student said to his master: "You teach me fighting, but you talk about peace. How do you reconcile the two?"

The master replied: "It is better to be a warrior in a garden than to be a gardener in a war."
 

Pavel Macek

> 3k Posts
Master Certified Instructor
Today's practice:

- prying goblet squat, 3x5, 24 kg
- one-arm swings, 10x10 - 40, 44, 40, 40, 40. First time 44 - crisp, happy. I am very confident that I will get to "swing" Sinister standards.
- get-ups, 5x1 - 32, 36, 36, 36, 32.

Today's photo: Resting girevik.

I am traveling to Poland to celebrate Christmas with my wife's family, so no kettlebells. I am taking my CoC gripper with me, and will do some easy 1OPU and pistols. Very easy.

История гиревого спорта_2.jpg

Jon Engum, Master SFG, has arrived to Prague with his family for holiday. We go for a dinner tonight, and will spend 4 days together after I come back from Poland, yes yes!
 

Pavel Macek

> 3k Posts
Master Certified Instructor
Today's practice:

Yesterday was a travel day. Today we went to a local fitness center near Krakow. I did some joint-mobility stuff, bent armbars with heaviest kettlebell available (12 kg, pink), lifted the heavies dumbbell available (read: light) for few bent press singles, tried to filter the horrible and loud dance music playing over there, as well the crazy stuff other people were doing there. Luckily they had a barbell and a bench there, so my wife could go on with her PTTP! program.

2016 wish for StrongFirst HQ, teachers, brothers and sisters, and fans:
strong-2016.jpg :
 

Pavel Macek

> 3k Posts
Master Certified Instructor
Gripper, mobility, hanging, pistols and 1APU - very easy.

Back home, back to work!

Today's photo: This caught my attention - as it is exactly what we do in StrongFirst. As a long time fan of Fedor Emelianenko, I am looking forward to see The Last Emperor in the ring again!

fedor.jpg
 
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Steve Freides

Forum Administrator
Senior Certified Instructor
Elite Certified Instructor
@Pavel Macek, earlier I was reading an old music text, originally written in Latin, in its most famous English translation. I came across a quote which I thought you might appreciate, given that you've posted many good ones in your training log thus far.

"Oratory on this subject is more common than knowledge."

The subject was writing a fugue, but the wisdom applies equally well to training our bodies.

Best wishes to you and Justyna for a happy and healthy 2016, my friend.

-S-
 

Pavel Macek

> 3k Posts
Master Certified Instructor
@Steve happy, healthy and STRONG 2016 to you! Justyna, Jon & his family say hello, we just spent an awesome day together at Flexible Steel intro that Jon generously taught in our gym, and tomorrow we re going for a trip to Vienna. I would say that I am very fortunate to know many knowledgeable people who not only know, but also do.

Today's training:

- translating 5 hours at the FS workshop, practicing my English
- one-arm swings, 10x10 - 40, 44, 40, 40, 40.
- get-ups, 5x1 - 32, 36, 36, 36, 32.
 
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Pavel Macek

> 3k Posts
Master Certified Instructor
"Last one - best one!"

Jon Engum, StrongFirst Master SFG, generously lead a class in our gym.

Jon has checked some of the basic drills first (goblet squat, clean, get-up, regular and bent SFG armbar), taught our students jerk in just few minutes, and put them on 10 minutes clean & jerk practice.

Honor to see Master at work!


Today's practice:

- shadow swings, 10x10, with 24. Super explosive!
- easy get-ups with 24 kg, 10 second pause in each of the phases
 
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Pavel Macek

> 3k Posts
Master Certified Instructor
- 3x5 goblet squats, 24 kg
- one-arm swings, 10x10 - 40 kg
- get-ups, 5x1 - 32 kg

Today's tip: 2 keywords for your practice - κάλλος (kállos, “beauty”) + σθένος ( sthénos, “strength”). Perform the exercises like somebody was watching and giving you points, with absolute focus on perfect technique, like being judged at the SFG cert by an assistant or a Team Leader.

The reward won't be an applause or a certificate, but better technique, skill, health & strength. And that is what matters.
 

Pavel Macek

> 3k Posts
Master Certified Instructor
Today's practice:

- 3x5 goblet squats, 24 kg
- one-arm swings, 10x10 - 40, 44, 44, 40, 40, 40
- get-ups, 5x1 - 32, 36, 36, 32, 32, 32

Today's video:

Note to myself:
You can hinge later. You can hinge more. You can time the exhalation better. Which means you can comfortably swing much heavier bell - 48 will be easy, soon.

If you practice alone, and you didn't learn anything during your last practice session, it was a bad session.
 

Pavel Macek

> 3k Posts
Master Certified Instructor
Today's practice:

- 3x5 goblet squats - 24 kg
- one-arm swings, 10x10 - 40 kg
- get-ups, 5x1 - 32 kg

The rest of the day I spent on grading of our Chinese martial arts school. Here is the testing sheet for our 3rd student level - notice the skill-strength requirements.

12485943_759489130862226_1379313855736564595_o.jpg
 
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