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Repeat Until Strong.

Today's practice: From Solid to Sinister

Traveling ahead, so another just easy session:

- goblet squats - 5x40 kg, 5x40 kg, 5x40 kg
- one-arm swings - 32 kg, 40 kg, 32 kg, 40 kg, 32 kg, 100 swings total (sum of left and right)
- get-ups - 32 kg, 40 kg, 32 kg, 40 kg, 32 kg, 10 get-ups total (sum of left and right).
 
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"Illustrating 'Suppleness.' While agility and suppleness sometimes go together, the latter has to do primarily with ability of the joints to move freely, depending upon the elasticity of muscles and tendons concerned."

- Charles, "What Improvement Do You Want Most?", in: Strength, 1924.

StrongFirst + Flexible Steel = success!

suppleness.jpg
 
Today's practice: From Solid to Sinister

On the road to Hungary (Buteyko breathing course - Oxygen Advantage), so another just easy session:

- goblet squats - 3x(5x40 kg)
- one-arm swings - 10x(40 kg), 100 swings total (sum of left and right)
- get-ups - 10x( 40 kg), 10 get-ups total (sum of left and right)

I wish I head a 42 kg kettlebell today :)

Today's song:

I am not sure about the sunscreen, but most of the rest sounds good. Listen carefully.

 
Back from Hungary (Buteyko breathing course - Oxygen Advantage), and because it is beginning of school, super-busy tine, again another easy session:

- goblet squats - 3x(5x40 kg)
- one-arm swings - 10x(40 kg), 100 swings total (sum of left and right)
- get-ups - 10x(40 kg), 10 get-ups total (sum of left and right)

And yes, it was really easy - happy. With my upcoming travel schedule (grand opening of our 9th affiliate gym in Czechia, Strong Endurance and leadership meeting in Italy, workshops in Slovakia, study trip to China, workshop in Germany) I guess I will have to do most of these "park bench" training sessions.
 
@Pavel Macek what did you think of the Oxygen Advantage. Was it delivered by Dr Patrick Mc Keown? I have read the book a few times and thought it was tremendous..
 
Today's practice: S&S

- goblet squats
- 5x40, 5x44, 5x40
- one-arm swings - 10x40, 10x44, 10x40, 10x40, 10x40 - 100 swings total (sum of left and right)
- get-ups - 1x40, 1x44, 1x40, 1x40, 1x40 - 10 get-ups total (sum of left and right)
 
George F. Jowett demonstrating the dumbbell one-arm swing:

[1] The commencement of the "One-Hand Swing". The front disc is level with the line of the heels.

[2] The weight in its flight, showing how it is carried on the forearm and the body thrown backward in order to counteract the forward pull.

[3] The finish of the "Swing", showing the forward "thrust" style and the "back hang" method. Notice how the weight is carried on the from of the forearm.

- Strength, 1925.
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1-elite.jpg

StrongFirst - the school of Strength - has 3 main weapons against weakness: kettlebell, barbell, bodyweight.

Suggested roadmap:

1. Select the modality you love and you at good at.
2. Select the modality you suck at.
3. ...and then master the last one.

Example 1: Calisthenic lady
SFB > SFL > SFG

Example 2: Barbell guy
SFL > SFB > SFG

Example 3: "I don't know where to start... "
SFG > SFB or SFL

Don't be a barbell/kettlebell/bodyweight guy.
Be StrongFirst and become StrongFirst Elite!
 
Saturday - rest.

Sunday - grand opening of our 9th affiliate KB5 Gym, short workshop.


Today's practice: S&S

- goblet squats
- 5x40, 5x44, 5x40
- one-arm swings - 10x40, 10x44, 10x40, 10x44, 10x40 - 100 swings total (sum of left and right)
- get-ups - 1x40, 1x44, 1x40, 1x44, 1x40 - 10 get-ups total (sum of left and right)
 
Today's practice: S&S

- goblet squats
- 5x40, 5x44, 5x40
- one-arm swings - 10x40, 10x44, 10x40, 10x44, 10x40 - 100 swings total (sum of left and right)
- get-ups - 1x40, 1x44, 1x40, 1x44, 1x40 - 10 get-ups total (sum of left and right)
 
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