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Repeat Until Strong.

Today's practice: From Solid to Sinister - Δ 20 Tactical Periodization

- goblet squats - 5x36 kg, 5x28, 5x36 kg

- 4-1 (high-very low) one-arm swings - 10x36kg, 10x28 kg, 10x36kg, 10x36 kg, 10x28 kg, 10x36 kg, OTM ,always left, rest; right, rest. 120 swings total (sum of left and right)

- 1-1 (very low-very low) get-ups - 1x32 kg, 1x24 kg, 1x32 kg, always left+ right, rest, 6 get-ups total (sum of left and right).
 
Today's practice: From Solid to Sinister - Tactical Periodization

- goblet squats - 5x48 kg, 5x40, 5x48 kg

- 3-4 (medium-high) one-arm swings - 10x48kg, 10x40 kg, 10x48 kg, 10x48 kg, 10x48 kg, OTM ,always left, rest; right, rest. 100 swings total (sum of left and right)

- 1-1 (high-medium) get-ups - 1x40 kg, 1x32 kg, 1x40 kg, 1x40 kg, 1x40 kg, 1x40 kg, always left+ right, rest, 12 get-ups total (sum of left and right).
 
Today's practice: From Solid to Sinister - Tactical Periodization

- goblet squats - 5x44 kg, 5x44, 5x44 kg

- 1-3 (very light-medium) one-arm swings - 10x44kg, 10x44 kg, 10x44 kg OTM ,always left, rest; right, rest. 60 swings total (sum of left and right)

- 1-4 (very light-high) get-ups - 1x36 kg, 1x44 kg, 1x36 kg, always left+ right, rest, 6 get-ups total (sum of left and right).
 
Try This With Your Fiddle

The mighty 6 ft. 2 in. Mac Batchelor, whose weight is 315 lbs., plays his violin with two kettle weights attached to his arm. Each is 80 lbs. and powerful Mac does not seem to notice the 160 lb. total as he serenades his five year old daughter, Janice.

- from an old issue of Muscle Power

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Today's practice: From Solid to Sinister - Tactical Periodization

- goblet squats - 5x40 kg, 5x40 kg, 5x40 kg

- 2-2 (light-light) one-arm swings - 10x40kg, 10x40 kg, 10x40 kg, 10x40 kg OTM, always left, rest; right, rest. 80 swings total (sum of left and right)

- 1-4 (light-medium) get-ups - 1x40 kg, 1x40 kg, 1x40 kg, 1x40 kg, always left+ right, rest, 8 get-ups total (sum of left and right).
 
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Today's practice: From Solid to Sinister - Tactical Periodization

- goblet squats - 5x48 kg, 5x48 kg, 5x48 kg

- 1-4 (very light-heavy) one-arm swings - 10x48kg, 10x48 kg, 10x48 kg, OTM ,always left, rest; right, rest. 60 swings total (sum of left and right)

- 4-4 (heavy-heavy) get-ups - 1x36 kg, 1x44 kg, 1x36 kg, 1x44 kg, , 1x36 kg, , 1x36 kg, always left+ right, rest, 12 get-ups total (sum of left and right).
 
Our KB5.cz Gym becomes the first officially accredited StrongFirst Gym in Czechia, one of the first 4 gyms in Europe - what an honor!

Special thanks to Pavel Tsatsouline, Fabio Zonin, Brett Jones, Craig Marker, Amanda Kennedy, and all of our brothers and sisters in Strength for their trust and continuous support.

Please see the list of all officially accredited gyms here Gyms | StrongFirst and get StrongFirst!

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Light sparring with one of our newbies - basically light semi-cooperative review of all 3 main phases of the combat, i.e. standup, clinch, and the ground.

 
Today's practice: From Solid to Sinister - Tactical Periodization

- goblet squats - 5x44 kg, 5x44 kg, 5x44 kg

- 1-4 (very light-medium) one-arm swings - 10x44kg, 10x44 kg, 10x44 kg, OTM ,always left, rest; right, rest. 60 swings total (sum of left and right)

- 2-4 (light-heavy) get-ups - 1x36 kg, 1x44 kg, 1x36 kg, 1x44 kg, always left+ right, rest, 8 get-ups total (sum of left and right).
 
Today's practice: From Solid to Sinister - Tactical Periodization

- goblet squats - 5x44 kg, 5x44 kg, 5x44 kg

- 2-1 (light-very light) one-arm swings - 10x36kg, 10x28 kg, 10x36 kg, 10x36 kg, OTM ,always left, rest; right, rest. 80 swings total (sum of left and right)

- 3-3 (light-light) get-ups - 1x40kg, 1x32 kg, 1x40 kg, 1x40 kg, 1x40 kg, always left+ right, rest, 10 get-ups total (sum of left and right).
 
Yesterday's practice: From Solid to Sinister - Tactical Periodization

- goblet squats - 5x44 kg, 5x44 kg, 5x44 kg

- 4-3 (high-medium) one-arm swings - 10x44kg, 10x36 kg, 10x44 kg, 10x36 kg, 10x44 kg, 10x36 kg, OTM, always left, rest; right, rest. 120 swings total (sum of left and right)

- 3-3 (medium-light) get-ups - 1x28kg, 1x36 kg, 1x28 kg, 1x36 kg, 1x28 kg, always left+ right, rest, 10 get-ups total (sum of left and right).
 
Today's practice: From Solid to Sinister - Tactical Periodization

- goblet squats - 5x44 kg, 5x36 kg, 5x44 kg

- 3-3 (medium-medium) one-arm swings - 10x44kg, 10x36 kg, 10x44 kg, 10x36 kg, 10x44 kg, OTM, always left, rest; right, rest. 100 swings total (sum of left and right)

- 4-1 (high-light) get-ups - 1x24kg, 1x32 kg, 1x24 kg, 1x24 kg, 1x24 kg, 1x24 kg, always left+ right, rest, 12 get-ups total (sum of left and right).
 
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I was whole week in the wilderness, practicing and teaching combat arts at our 17th (!) PHK summer camp.

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Back to regular schedule!
 
Today's practice: From Solid to Sinister - Tactical Periodization

- goblet squats - 5x44 kg, 5x36 kg, 5x44 kg

- 4-3 (high-medium) one-arm swings - 10x44kg, 10x36 kg, 10x44 kg, 10x36 kg, 10x44 kg, 10x44 kg, OTM, always left, rest; right, rest. 120 swings total (sum of left and right)

- 4-4 (high-high) get-ups - 1x36kg, 1x44 kg, 1x36 kg, 1x44 kg, 1x36 kg, 1x44 kg, always left+ right, rest, 12 get-ups total (sum of left and right).
 
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