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Repeat Until Strong.

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

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

- 1-3 (light-heavy) one-arm swings - 10x40 kg, 10x48 kg, 10x40 kg, 10x48 kg, OTM, always left, rest; right, rest. 80 swings total (sum of left and right).

- 1-1 (light-light) get-ups - 1x32 kg, 1x40 kg, 1x32 kg, 1x40 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 - 5x32 kg, 5x40 kg, 5x40 kg

- 3-1 (heavy-light) one-arm swings - 10x32 kg, 10x40 kg, 10x32 kg, 10x40 kg, 10x32 kg, 10x40 kg, OTM, always left, rest; right, rest. 120 swings total (sum of left and right).

- 2-3 (medium-heavy) get-ups - 1x40 kg, 1x48 kg, 1x48 kg, 1x40 kg, 1x48 kg, always left+ right, rest, 10 get-ups total (sum of left and right).

Today's thought

"Remember that guy that gave up? Neither does anybody else...". After 4 weeks, I am adding another heavy set. Psychological barrier - this is the point where I had to stop because of an elbow injury in May 2017. I almost had Sinister, but the Fortuna thought differently. I had to switch to another program (RS&S) for few months, slowly came back to S&S, and here I am, again. "Fighters never quit, quitters never fight." (Ray Sefo). And I ain't no quitter.
 
I'm late to this observation, but no halos anymore? What about curls at the bottom of the squat?
 
Today's practice: From Solid to Sinister - Tactical Periodization

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

- 2-2 (medium-medium) one-arm swings - 10x36 kg, 10x44 kg, 10x44 kg, 10x36 kg, 10x44 kg, OTM, always left, rest; right, rest. 100 swings total (sum of left and right).

- 3-2 (heavy-medium) get-ups - 1x36 kg, 1x44 kg, 1x36 kg, 1x44 kg, 1x36 kg, 1x44 kg, always left+ right, rest, 12 get-ups total (sum of left and right).

I am surprised how easy it goes.

Today's quote:

Leave your front door and back door open. Allow your thoughts to come and go. Just don't serve them tea.
​
- Shunryu Suzuki
​
One of the best tips for sitting meditation - and life.
Simple.
Not easy.
 
Stoicism is (among other disciplines) my strength training for my mind, heart, soul.

What a poem - one of my favorite. What a story.

Invictus

By William Ernest Henley

Out of the night that covers me,
Black as the pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.

In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.

Beyond this place of wrath and tears
Looms but the Horror of the shade,
And yet the menace of the years
Finds and shall find me unafraid.

It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate,
I am the captain of my soul.​

"When Henley was 16 years old, his left leg required amputation due to complications arising from tuberculosis. In the early 1870s, after seeking treatment for problems with his other leg at Margate, he was told that it would require a similar procedure. In August 1873 he chose instead to travel to Edinburgh to enlist the services of the distinguished English surgeon Joseph Lister, who was able to save Henley's remaining leg after multiple surgical interventions on the foot. While recovering in the infirmary, he was moved to write the verses that became 'Invictus'. A memorable evocation of Victorian stoicism—the "stiff upper lip" of self-discipline and fortitude in adversity, which popular culture rendered into a British character trait—'Invictus' remains a cultural touchstone."
 
Today's practice: From Solid to Sinister - Tactical Periodization

- goblet squats - 5x40kg, 5x48 kg, 5x48 kg

- 3-3 (high-high) one-arm swings - 10x40 kg, 10x48 kg, 10x40 kg, 10x48 kg, 10x40 kg, 10x48 kg, OTM, always left, rest; right, rest. 120 swings total (sum of left and right).

- 2-1 (medium-light) get-ups - 1x32 kg, 1x40 kg, 1x40 kg, 1x32 kg, 1x40 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 - 5x36kg, 5x44 kg, 5x44 kg

- 2-2 (medium-medium) one-arm swings - 10x36 kg, 10x44 kg, 10x44 kg, 10x36 kg, 10x44 kg, OTM, always left, rest; right, rest. 100 swings total (sum of left and right).

- 3-2 (heavy-medium) get-ups - 1x36 kg, 1x44 kg, 1x36 kg, 1x44 kg, 1x36 kg, 1x44 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 - 5x32kg, 5x40 kg, 5x40 kg

- 2-1 (medium-light) one-arm swings - 10x32 kg, 10x40 kg, 10x40 kg, 10x32 kg, 10x40 kg, OTM, always left, rest; right, rest. 100 swings total (sum of left and right).

- 2-1 (medium-light) get-ups - 1x32 kg, 1x40 kg, 1x40 kg, 1x32 kg, 1x40 kg, always left+ right, rest, 12 get-ups total (sum of left and right).

Today's note: ...when life happens

No dice throw today - I chose lighter weights.
 
Today's practice: From Solid to Sinister - Tactical Periodization

- goblet squats - 5x40kg, 5x48 kg, 5x48 kg

- 3-3 (high-high) one-arm swings - 10x40 kg, 10x48 kg, 10x40 kg, 10x48 kg, 10x40 kg, 10x48 kg, OTM, always left, rest; right, rest. 120 swings total (sum of left and right).

1-3 (light-high) get-ups - 1x40 kg, 1x48 kg, 1x48 kg, 1x48 kg, always left+ right, rest, 8 get-ups total (sum of left and right).

Today's quote:

"Life's most persistent and urgent question is, 'What are you doing for others?'' ​
- MLK​
 
Today's practice: From Solid to Sinister - Tactical Periodization

- goblet squats - 5x32kg, 5x40 kg, 5x40 kg

- 2-1 (medium-light) one-arm swings - 10x32 kg, 10x40 kg, 10x40 kg, 10x32 kg, 10x40 kg, OTM, always left, rest; right, rest. 100 swings total (sum of left and right).

- 2-1 (medium-light) get-ups - 1x32 kg, 1x40 kg, 1x40 kg, 1x32 kg, 1x40 kg, always left+ right, rest, 12 get-ups total (sum of left and right).
 
Today’s quote

“Associate with those who will improve you. Welcome those whom you yourself can improve. The process is mutual; for people learn while they teach.”

- Seneca, Ep. VII, 8.
​
Sounds like the StrongFirst forum.

Sounds like StrongFirst.
 
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Today's practice: From Solid to Sinister - Tactical Periodization

- goblet squats - 5x32kg, 5x40 kg, 5x40 kg

1-2 (light-medium) one-arm swings - 10x36 kg, 10x44 kg, 10x44 kg, 10x44 kg, OTM, always left, rest; right, rest. 80 swings total (sum of left and right).

1-2 (light-medium) get-ups - 10x36 kg, 10x44 kg, 10x44 kg, 10x44 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 - 5x40kg, 5x48 kg, 5x48 kg

2-3 (medium-high) one-arm swings - 10x40 kg, 10x48 kg, 10x40 kg, 10x48 kg, 10x48 kg, OTM, always left, rest; right, rest. 100 swings total (sum of left and right).

2-3 (medium-high) get-ups - 1x40 kg, 1x48 kg, 1x40 kg, 1x48 kg, 1x48 kg, always left+ right, rest, 10 get-ups total (sum of left and right).
 
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