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Repeat Until Strong.

Today's Practice: IPM
  • Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; Hack squat, all with 20kg kettlebell
  • Kettlebell snatch: very low volume, 6 sets of 4 each arm, 28kg, 28kg, 32kg, 32kg, 32kg, 32kg; left hand, rest; right hand, rest, OTM, 48 reps total
  • Kettlebell bent press: very low volume, 6 sets of 2 each arm, 32kg, 32kg, 40kg, 40kg, 40kg, 40kg; left hand, rest; right hand, rest, 24 reps total
Well, the dice were kind, very low volume. More time for stretching - about 5 degrees improvement in my side split over last 3 weeks - good!
 
Today's Practice: IPM
  • Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; Hack squat, all with 20kg kettlebell
  • Kettlebell snatch: medium volume, 10 sets of 4 each arm, 28kg, 28kg, 32kg, 32kg, 32kg, 32kg, 32kg, 28kg, 28kg, 28kg; left hand, rest; right hand, rest, OTM, 80 reps total
  • Kettlebell bent press: low volume, 8 sets of 2 each arm, 32kg, 32kg, 40kg, 40kg, 40kg, 40kg, 40kg, 32kg; left hand, rest; right hand, rest, 32 reps total
 
Today's Practice: IPM
  • Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; Hack squat, all with 20kg kettlebell
  • Kettlebell snatch: very low volume, 6 sets of 4 each arm, 28kg, 32kg, 32kg, 32kg, 32kg, 32k; left hand, rest; right hand, rest, OTM, 48 reps total
  • Kettlebell bent press: very low volume, 6 sets of 2 each arm, 32kg, 40kg, 40kg, 40kg, 40kg, 40kg; left hand, rest; right hand, rest, 24 reps total
 
Today's Practice: IPM
  • Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; Hack squat, all with 20kg kettlebell
  • Kettlebell snatch: medium volume, 10 sets of 4 each arm, 28kg, 28kg, 32kg, 32kg, 32kg, 32kg, 32kg, 28kg, 28kg, 28kg; left hand, rest; right hand, rest, OTM, 80 reps total
  • Kettlebell bent press: low volume, 8 sets of 2 each arm, 32kg, 32kg, 40kg, 40kg, 40kg, 40kg, 40kg, 32kg; left hand, rest; right hand, rest, 32 reps total
 
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Today's Practice: IPM
  • Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; Hack squat, all with 20kg kettlebell
  • Kettlebell snatch: very low volume, 6 sets of 4 each arm, 28kg, 28kg, 32kg, 32kg, 32kg, 32kg; left hand, rest; right hand, rest, OTM, 48 reps total.
  • Kettlebell bent press: very low volume, 6 sets of 2 each arm, 32kg, 32kg, 40kg, 40kg, 40kg, 40kg; left hand, rest; right hand, rest, 24 reps total.
The dice were kind - very low volume, easy session.
As for stretching, I switched to a lower frequency, 3x/week:
- one week side split - front split - side split, next week
- front split - side split - front split

A-B-A, B-A-B. Recovery is way better, and the progress so far as well.
 
Today's Practice: IPM
  • Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; Hack squat, all with 20kg kettlebell
  • Kettlebell snatch: low volume, 8 sets of 4 each arm, 28kg, 28kg, 32kg, 32kg, 32kg, 32kg, 32kg, 32kg; left hand, rest; right hand, rest, OTM, 64 reps total.
  • Kettlebell bent press: high volume, 12 sets of 2 each arm, 32kg, 32kg, 40kg, 40kg, 40kg, 40kg, 40kg, 40kg, 32kg, 32kg, 32kg, 32kg; left hand, rest; right hand, rest, 48 reps total.
Plus side split practice.
 
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Today's Practice: IPM
  • Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; Hack squat, all with 20kg kettlebell
  • Kettlebell snatch: very low volume, 6 sets of 4 each arm, 28kg, 28kg, 32kg, 32kg, 32kg, 32kg; left hand, rest; right hand, rest, OTM, 48 reps total.
  • Kettlebell bent press: low volume, 8 sets of 2 each arm, 32kg, 32kg, 40kg, 40kg, 40kg, 40kg, 40kg, 40kg; left hand, rest; right hand, rest, 32 reps total.
Plus front split practice.
 
[ARTICLE] George F. Jowett: Dumbbell Swing – Master Key to Might and Muscle [1926]
george-f-jowett-dumbbell-swing.jpg


I am working on my dumbbell project like mad - I have a dumbbell at home, I am lifting the dumbbell on my variety days in the gym, writing, compiling my notes, writing the book, and preparing the script for the upcoming Hard Style dumbbell online course.

I have found MANY interesting details lately, especially in the work of the legendary George F. Jowett. He was very fond of the dumbbell swing:

It is a fast lift, and calls for quicker thinking, faster action, and more vigorous strength in one combined effort than any other lift. Greater skill is required, and the man who excels on this lift with a good poundage hung up as his record is apt to be a good, all-round lifter.

Enjoy his article:

 
Today's Practice: IPM
  • Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; Hack squat, all with 20kg kettlebell
  • Kettlebell snatch: high volume, 12 sets of 4 each arm, 28kg, 28kg, 32kg, 32kg, 32kg, 32kg, 32kg, 28kg, 28kg, 28kg, 28kg, 28kg; left hand, rest; right hand, rest, OTM, 96 reps total.
  • Kettlebell bent press: very low volume, 6 sets of 2 each arm, 32kg, 32kg, 40kg, 40kg, 40kg, 40kg; left hand, rest; right hand, rest, 24 reps total.
Plus side split practice.
 
Today's Practice: IPM
  • Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; Hack squat, all with 20kg kettlebell
  • Kettlebell snatch: medium volume, 10 sets of 4 each arm, 28kg, 28kg, 32kg, 32kg, 32kg, 32kg, 32kg, 32kg, 28kg, 28kg; left hand, rest; right hand, rest, OTM, 80 reps total.
  • Kettlebell bent press: medium volume, 10 sets of 2 each arm, 32kg, 32kg, 40kg, 40kg, 40kg, 40kg, 40kg, 40kg, 32kg, 32kg; left hand, rest; right hand, rest, 40 reps total.
Plus front split practice.
 
Today's Practice: IPM
  • Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; Hack squat, all with 20kg kettlebell
  • Kettlebell snatch: very low volume, 6 sets of 4 each arm, 28kg, 32kg, 32kg, 32kg, 32kg, 32kg; left hand, rest; right hand, rest, OTM, 48 reps total.
  • Kettlebell bent press: low volume, 8 sets of 2 each arm, 32kg, 32kg, 40kg, 40kg, 40kg, 40kg, 40kg, 40kg; left hand, rest; right hand, rest, 32 reps total.
Plus side split practice.
 
Today's Practice: IPM
  • Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; Hack squat, all with 20kg kettlebell
  • Kettlebell snatch: medium volume, 10 sets of 4 each arm, 28kg, 28kg, 32kg, 32kg, 32kg, 32kg, 32kg, 32kg, 28kg, 28kg; left hand, rest; right hand, rest, OTM, 80 reps total.
  • Kettlebell bent press: very low volume, 6 sets of 2 each arm, 32kg, 32kg, 40kg, 40kg, 40kg, 40kg; left hand, rest; right hand, rest, 24 reps total.
Plus front split practice.
 
Today's Practice: IPM
  • Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; Hack squat, all with 20kg kettlebell
  • Kettlebell snatch: high volume, 12 sets of 4 each arm, 28kg, 28kg, 32kg, 32kg, 32kg, 32kg, 32kg, 32kg, 28kg, 28kg, 28kg, 28kg; left hand, rest; right hand, rest, OTM, 96 reps total.
  • Kettlebell bent press: low volume, 8 sets of 2 each arm, 32kg, 32kg, 40kg, 40kg, 40kg, 40kg, 40kg, 40kg; left hand, rest; right hand, rest, 32 reps total.
Plus side split practice.
 
Today's Practice: IPM
  • Mobility: Brettzel armbar; kneeling hip flexor stretch with a kettlebell overhead; Hack squat, all with 20kg kettlebell
  • Kettlebell snatch: medium volume, 10 sets of 4 each arm, 28kg, 28kg, 32kg, 32kg, 32kg, 32kg, 32kg, 32kg, 28kg, 28kg; left hand, rest; right hand, rest, OTM, 80 reps total.
  • Kettlebell bent press: medium volume, 10 sets of 2 each arm, 32kg, 32kg, 40kg, 40kg, 40kg, 40kg, 40kg, 40kg, 32kg, 32kg; left hand, rest; right hand, rest, 40 reps total.
Plus front split practice.
 
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