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Strong mobility

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Sunday 28th April
Light breathing. Mobility routine. Pistol. OAOLPU.

I started my 4 ladders of 3 rungs, KB press, with a 28kg, but the pain under my left shoulder came back, so I stopped after the first rep. There is no point is pushing through pain.
The funny thing is that it was not an issue for the OAOLPU.
I am putting the program on hold until my serratus feels better.
 
Monday 29th April
Light breathing. Mobility routine. Pistol. OAOLPU. Leg swings.

No kettlebell to "farmer walk" to the car this time. I am putting the plan on hold and will evaluate at the end of the week. Pain is going away. The good feeling after a massage seems to confirm that it is an activated trigger point. I also was very tense this past week.
There is absolutely no pain during a OAOLPU, which makes sense, as there is no movement in this area in a properly packed shoulder in a OAOLPU, while there is in a KB press. So worst case scenario, I can work on bodyweight progression.
 
Tuesday 30th April
Not feeling well. Mobility routine. Pistol. That's it.

Was getting better in the afternoon. Relaxed flexibility work (RIS) in the evening.
 
Something is alway better than nothing, but there are days when we all have to take a rest.
 
Wednesday 1st May
Light breathing. Mobility routine. Pistol. OAOLPU. Leg swings.

During the day, two additional set of pistol and OAOLPU.

@mikhael
Very true!
 
Thursday 2nd May
Light breathing.
Then nothing.

Friday 3rd May
Light breathing.

Morning routine done back home at 2PM...
Mobility. Pistol. OAOLPU.

No pain or discomfort at all. Back to busisness.
Strength session
KB press: 28kg x (1, 2, 3) x 4
Focus of the session:
- grip. "Pinky for grinds"
- breathing matching hips at the clean
Feels good to be back.
 
Saturday 4th May
May the force...

Light breathing. Mobility routine. Pistol. OAOLPU.

I was one of the judges at Nitra's TSC (Slovakia). Some good competitors!
I also led a short workshop on breathing that was well received.

Back home:
1H swings, 32kg: 10 sets of 10
 
Sunday 5th May
Lazy Sunday. Later in the day: mobility routine, pistol, OAOLPU.
I am starting to pause longer at the bottom of the pistol and, more challenging, at the bottom of the OAOLPU. For OAOLPU, I push to the limit of letting go the tension, which makes it much more difficult to go back up. There are other ways than adding reps or leverage to make an exercise more difficult.

Other practice: half kneeling windmill progression with a 16kg.
 
jef said:
I am starting to pause longer at the bottom of the pistol
Click to expand...
Yes it challenging, and try to sit on one leg and get up on the other. I did a few such reps today and it hit me how important role plays mobility when comes to perform a good Pistol Squat.
 
Monday 6th May
Light breathing. Mobility routine. Pistol. OAOLPU.

Strength session
2KB press: (2 x 24kg) x 1 rep x 10 sets
Easy, even at 6AM.
Getting some easy volume.

Now ready to drive.

@mikhael
Yes this is a nice variation.
Actually, in the way we teach the pistol, one possible step of the progression is to train the low squat, feet together, and then extend one leg at the bottom. Getting used to the lower position. It also ensures, as you mention, that the student has the required mobility to train the pistol.
 
Tuesday 7th May
Woke up early. Light breathing. Mobility routine. Pistol. OAOLPU. Leg swings.

Variety:
Double swing: (2 x 24kg) x 10 x 2 sets
Only two sets, just to feel the groove again. I am going to alternate a lot double bell and single bell practice for a few weeks.
 
Wednesday 8th May
Woke up early again. Light breathing. Mobility routine. Pistol. OAOLPU. Leg swings.
All very solid.
So I went for the strength session right away:
Strength session
2KB press: (2 x 24kg) x 2 reps x 7 sets
Focus of the session:
- bell position : inverted V (alla Geoff Neupert)
- grip. "Pinky for grinds"
- breathing matching hip snap at the clean
- hand going through the handle to land the bells softly
- pushing myself away from the bells
- pushing the body of the bells with the forearms, not the handles with the hands
- active negative
- let the bell fall in a straight line, not in front, and catch
It seems like a long list, but everything happens in a sequence, so one point at a time.

Now I'm done for the day. I will probably do a hard stretching session tonight.

And let's have a thought for people who fought in WWII.
 
Thursday 9th May
Light breathing. Mobility routine. Pistol. OAOLPU.

Variety:
Double swing: (2 x 24kg) x 10 x 5 sets
Slowly increasing the volume.
 
Friday 10th May
Light breathing. Mobility routine. Pistol. OAOLPU. Leg swings.

Strength session
KB press: 28kg x (1, 2, 3) x 5
Very good session.
 
Saturday, Sunday 11th-12th May
Same as last weekend: nothing.

Monday 13th May
Light breathing. Mobility. Pistol. OAOLPU.

Early evening,
Strength session
2KB press: (2 x 24kg) x 1 rep x 10 sets
Approximately a single every minute. Fast session.

Getting ready for dinner and then some relaxed stretches and Buteyko breathing.
 
Tuesday 14th May
Light breathing. Mobility. Pistol. OAOLPU.

Variety:
Double swing: (2 x 24kg) x 10 x 7 sets
 
Wednesday 15th May
Light breathing. Mobility. Pistol. OAOLPU.
Not very solid today. There are off days.

Strength session
2KB press: (2 x 24kg) x 2 reps x 8 sets
 
Thursday 16th May
Light breathing. Mobility. Pistol. OAOLPU. Leg swings.

Variety:
Double swing: (2 x 24kg) x 10 x 4,5 sets
Yep, four and a half sets instead of 10. I stopped the fifth set after 5 reps. I was losing power fast, and for this kind of training, it is not good.
Better to call it a day after 40 good reps and 5 ok, than to force 55 additional bad reps.
Tomorrow will be better.
 
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