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...