Strong mobility

Pavel Macek

Level 9 Valued Member
Master Certified Instructor
Tuesday 30th June
Mobility work: hack squats & indian clubs.


A&A
Snatch, 28kg x 5/26
This time, my "roaring" was much better and natural. The bell also flew better.
The article by @Pavel Macek really helped me. I was already on the way to this type of snatches by myself, but his observations and deconstruction of the mechanics made me get there about 6 to 12 months sooner that I would have alone. Thank you sir!
Happy to hear that!
 
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jef

I am a student of strength.
Certified Instructor
Thursday 2nd July
Mobility: hack squats & indian clubs.


A&A
Snatch, 28kg x 5/20
Applying a delta 20 principle.
My hands are the limiting factor, not lungs or muscles. With 4 more weeks of A&A, and the re-introduction (hopefully) of the 32kg snatches, I hope to be able to start my next Q&D with the 28. That would be great. We'll see. Still plenty of time.
 

jef

I am a student of strength.
Certified Instructor
Friday 3rd July
Mobility: hack squats & indian clubs.


Plan 410B, Phase 1, W4D3
KB Presses.
The volume starts to be high enough, that I need to cut the session in two. I did my pistol during the break.
As I am using a not so heavy bell (24kg), I really treat this program as a skill practice, and try to implement the check-list before each press. The "tense the glutes-pull your kneecap up" wasone clue I was not applying enough. Working on it.

Leg work
Pistol: 5, 3, 2
 

jef

I am a student of strength.
Certified Instructor
Saturday 4th July

Not A&A
Snatch, 32kg x 5/6
It was done in a A&A style, but I cannot call it A&A as there were 6 repeats. Still heavy for me. Not very powerful, but ok. My hands were saying stop. I need to get used to this weight. It's funny, it's only 4kg more than the 28, but I feel the difference...
 

jef

I am a student of strength.
Certified Instructor
Monday 6th July
Mobility: hack squats & indian clubs.


Plan 410B, Phase 1, W5D1
KB Presses.

Pistol : just 5 reps.

Tuesday 7th July
Mobility: hack squats & indian clubs.


A&A
Snatch, 28kg x 5/16
It was going very well in terms of lungs and heart. I was almost on EMOM, on my way to do quite a lot of repeats. But my hands said STOP. It was a good call to stop, I had a blister ready to open on my right hand, it would not have been pretty. They probably did not fully recover from my 32kg snatches.
I may even replace snatches with swings tomorrow to give my hands some rest.
This is a plan for long term. A small step back is not a big deal compared to the big picture.
 

jef

I am a student of strength.
Certified Instructor
Wednesday 8th July
Mobility: hack squats & indian clubs.


Plan 410B, Phase 1, W5D2
KB Presses.

GTG pistols: sets of 3.
 

jef

I am a student of strength.
Certified Instructor
Thursday 9th July

Not A&A
Swing, 40kg x 7/12
As planned, I replaced snatches with swings today. I did not have the 32kg here, so I chose to swing the 40kg one-handed.
Surprisingly, I was able to give quite a good power, the bell swinging to chest level. I had to grip hard anyway, in the palm and not just the fingers, so my hands did not take that much of a rest! :D
Doing one-arm swings with the 40 once a week may actually be a good option.
 

jef

I am a student of strength.
Certified Instructor
Friday 10th July

Too many drinks yesterday evening, and not enough sleep. I was basically useless most of the day. No GTG pistols today.
By the early evening, I was feeling good enough to do my strength session (after all, alcohol is just expensive carbs, as Bill Starr wrote in an article a few years back). The session felt good. The volume is getting high. One more week of this phase.

Plan 410B, Phase 1, W5D2
KB Presses.
 

jef

I am a student of strength.
Certified Instructor
Sunday 12th July
Mobility: hack squats & indian clubs.


A&A
Snatch, 28kg x 5/16
Two reasons for such a short session (a bit less than 20 minutes).
The first one is that I am short of time today, and I prefered to do 20 minutes than nothing!
The second is that I still have a callus at the base of my right middle finger, and heavy snatches do not help it.
On the positive, my lion roar is feeling very good, and I am recovering fast between repeats.

Tuesday is going to be a swing day.
 

jef

I am a student of strength.
Certified Instructor
Monday 13th July
Mobility: hack squats & indian clubs.

Plan 410B, Phase 1, W6D1
KB Presses.
It felt good. The volume is increasing only on day 3, so for now, day 1 and 2 just feel easier. This is also the last week of this phase.
I will repeat it with a phase 2 focused on double presses (so indeed, it will be Plan 410A, not 410B).

GTG Pistols. Reps decided by a dice, from 1 to 3. Number of sets by feeling.
 

jef

I am a student of strength.
Certified Instructor
Tuesday 14th July
Mobility: hack squats & indian clubs.

Not A&A
1H-Swing, 40kg x 10/2, 7/8
2H-swing, 40kg x 10/6
136 reps.

I changed from 10 reps to 7 for 1-hand swings, as I felt I could not keep it with full with that many reps for much more sets.
Then I changed to 2H-swings, because my hands were not able to grip the bell enough to continue with power.
Good point anyway: with a bell with a better handle (thinner and smoother), I could do a timeless Solid.
Lighter snatches have kept my hip hinge!

GTG Pistols, from 1 to 3 reps.
 

jef

I am a student of strength.
Certified Instructor
Wednesday 15th July
Mobility: hack squats & indian clubs.

Plan 410B, Phase 1, W6D2
KB Presses.
Not so easy today.

GTG pistols. Not many.
I have troubles to really keep on going on GTG when I am not on holidays. I will write a PlanStrong program for those pistols. When I have a program, it is easy to follow it. Structure helps compliance.
 

jef

I am a student of strength.
Certified Instructor
Thursday 16th July

Not really A&A
Snatch, 28kg x 5/14
Lungs and heart quite ok. I was actually close to EMOM. But I now know when to stop before my hand get too far. It forces me to reduce volume on snatches, as a small piece of skin is still not quite right in my right hand. I could play the tough guy and get through, but I don't see the point. I prefer to keep it easier and be able to snatch the 32 on Saturday.
 

jef

I am a student of strength.
Certified Instructor
Friday 17th July
Mobility: hack squats & indian clubs.

Plan 410A, Phase 1, W6D3
KB Presses.
Ready for phase 2.
Phase 1 was just single KB press.
Phase 2 is a mix of single and double KB press.
 

jef

I am a student of strength.
Certified Instructor
Saturday 18th July
Mobility: hack squats & indian clubs.

Not A&A
Snatch, 32kg x 3/6
I had much more repeats in mind, but after a few sets, my technique definitely not being solid and crisp, I stepped back. I know I will got to the point that doing snatches with 32kg is not a big deal, but I am not there yet (at least I am with the 28kg).
Consistency is the key...
It may just take a bit more than planned.
 

jef

I am a student of strength.
Certified Instructor
Monday 20th July
Mobility: hack squats & indian clubs.

Plan 410A, Phase 2, W1D1
2KB Presses.

2KB Front squat: (2x24kg) x 5, 3, 2

Tuesday 21st July

Mobility: hack squats & indian clubs.

Pistol: BW x 4, 8kg x 2, 12kg x 1.
2KB Front squat: (2x24kg) x 6


A&A
1H-Swing, 40kg x 7/20
Grip is improving. Fast.
 

jef

I am a student of strength.
Certified Instructor
Wednesday 22nd July
Mobility: hack squats & indian clubs.

Plan 410A, Phase 2, W1D1
KB Presses.
Loaded clean + 1/4 getup @32kg x 3
I have not done heavy getup for a long time. Last time, it was at 28kg. 32kg is still another animal. I need some time to get re-used to it.
The cleans were solid. The 1/4 getup will get better with time.
 

jef

I am a student of strength.
Certified Instructor
Since last week, I have been going on with my press programm (Plan 410A, phase 2, simple and double KB presses).

I felt stressed and tired, so on the strength part, I scaled back on the squats on wednesday. The press is the current priority, if I do only one, it must be it.

I also had to scale back on squats and swings/snatches, as I was under-recovering. I have done timeless simple (10x10 swings @32kg), but not much more. After months of heavy or fast snatches (alternating A&A and Q&D), it is time to do a more relax "conditioning".
I am going to start again plan 060 (light snatches). It will be interesting to compare with the last occurence, if I made any progress on it.
 
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