IGX

Thu 12/5/19

12kg 1 arm half snatch switch on the minute - 12:00
12kg 1 arm long cycle switch on the minute - 6:00

HH Pacing 40:00 (mostly 4s, 2 longer blocks of 5s)

Wed 12/4

20kg 1 arm long cycle switch on the minute - 4:00 on/1:00 off; 2:00 on/1:00 off x 2
12kg 1 arm half snatch switch on the minute - 8:00

HH pacing - 40:00 (all 4s)

Tue 12/3 16kg 1 arm long cycle switch on the minute 6:00 on/1:00 off, 4:00 on 12kg half snatch switch on the minute 6:00 HH Pacing 20:00 with 4s, 10:00 (2:00 with 5s 8:00 with 4s) 8:00 (3:00 with 5s, 5:00 with 4s) -- HH pacing - I mostly just do pump and walk. Nothing extravagant. I little route in ...

Sunday 12/1
HH Pacing 45:00 (4's with some smattering of 5s)
Gym
Elliptical 25:00
DSK - 10s minute+,12.5 minute+, 15s minute+

Mon 12/2
20kg 1 arm long cycle, switch on minute 4:00 on/1:00 off, 2:00
12kg half snatch switch on the minute 4:00 on/1:00 off, 2:00
HH Pacing 20:00 with 4s

From a SF facebook post: In the past six years, we have learned a lot. Researched and developed Strong Endurance. Designed and tested countless plans in the field. Received a lot of excellent feedback from our certified instructors and our online community and acted on it. The end result is Kettlebe...

Fri 11/29
Off

Sat 11/30
HH pacing 50:00 (mostly 4s)
20kg 1 arm long cycle, switching on the minute 4:00
12kg half snatch switching on the minute 6:00

Thu 11/28

HH pacing - 45:00 (added more time with the 4s)
20kg 1 arm long cycle, switching on the minute 2:00 on/1:00 off x 3
12kg half snatch switch on the minute - 4:00
HH dsp - 12s x minute+ 2 sets

Wed 11/27
HH pacing - 45 minutes (straight) (mostly 3lb weights with a bit of 4lb mixed in)
20kg 1 arm long cycle, switch on the minute 2:00 on/1:00 off x 3
HH dsp 12lbs weights - 1:00 x 1
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At this point we might need to start calling it a comeback. A few personal issues, bad training choices, some life stresses, derailed a lot of progress. It happens. I'm coming off a haphazard layoff. Diet and training were both all over the place. I'm heavier than I've been in a long while and feeli...

Dux wrote: ↑

Fri Nov 22, 2019 3:34 pm

So far we have received 18 donations, for $200, $300, $150, $50, $25, $65, $100, $25, $50 $25, $50 $25, $50,$100, $20, $25 and $200 for a total of $1490. We are currently $510 short.

I'm only counting 17 donations for a total of 1460.....

Each to their own. You and I are similar. I’m pretty much built for the sport and have had no issues with naturally hitting the positions. Then again, my upper arms are abnormally long and rest naturally on my iliac crests. Lots of folks don’t have that reaction. In most cases nobody is aiming for ...

Is the double rack position really an ideal posture to want to develop though? ...particularly for average people with no goal of competing who probably spend most of their time sat at a desk or looking at phones etc Iirc the original VF WKC fitness protocol was all single bell wasn't it? Exactly. ...

I've forced myself to work on the rack, and dammit, it's getting a lot better. And now I like the two-arm jerk better than the snatch. Here's the new problem: I make my knee sore as fuck on the first dip. Something about the knee thrusting so far out over the foot with a lot of force on top of it. ...

VF stated that unless you are planning on competing then the average Joe would be better served doing one armed variants. I think VF is wrong here. The effect/impact you get from double bells in terms of strength and muscular definition is going to be much higher than with one bell. Double 24s are ...

The problem I see is, unless you live near a russianball sport gym, or you’re a rich ex-pat Australian physician who can work with an online coach :finga: , then RKC/Strongfist are your only resource for clear, systematic progressions. I know some ebooks exist somewhere on the interwebs (Paul Tucke...

The problem I see is, unless you live near a russianball sport gym, or you’re a rich ex-pat Australian physician who can work with an online coach :finga: , then RKC/Strongfist are your only resource for clear, systematic progressions. I know some ebooks exist somewhere on the interwebs (Paul Tucke...

SubClaw, for fuck's sake, anal lock is Pavel's signature technique! Didn't you read PTTP? Twenty pistols, comrade, right now and right here! Still fascinating to watch SubClaw and Newguy strike a conversation about anal lock... Hey - you brought it up.... And I wasn't and am still not sure if SubCl...

Does anybody know what the differences between the first and second edition are? It has to be very minimal, because otherwise I think you (he....they....) would just spin that into another book..... I'm guessing that in some way or other it adds waviness into the program. So instead of always doing...

SubClaw wrote: ↑

Wed Oct 23, 2019 4:13 pm

newguy wrote: ↑

Wed Oct 23, 2019 1:23 pm

SubClaw wrote: ↑

Wed Oct 23, 2019 1:12 pm

Sangoma wrote: ↑

Wed Oct 23, 2019 11:33 am

Anal lock

Is that a secret russian technique, comrade?

Ummmm.....yes.

Duh.

Does it involve spending a whole weekend camping with Shape?

All funny aside ---- you do know the anal lock right?

SubClaw wrote: ↑

Wed Oct 23, 2019 1:12 pm

Sangoma wrote: ↑

Wed Oct 23, 2019 11:33 am

Anal lock

Is that a secret russian technique, comrade?

Ummmm.....yes.

Duh.

I never anticipated that KB work would improve pull ups. Well... i anticipated :)) Pavel, fwiw, said that with KB presses, if you actively pull the bell down with the lat, that this would improve pullups. What were your starting pullup numbers? How long did you focus on KB sport? What lifts did you...

So by pulling you are referring to pull ups and such? I never anticipated that KB work would improve pull ups. It's just a completely different movement pattern. Deadlifts, depending on your strength and type of pull might be a different thing. Meaning KB work could certainly help deadlifts. I don't...

Are you sure about that? What led you to this conclusion?

By the way, kettlebells accompanied all my childhood and youth. Every gym at every school had them, they were always in the corner somewhere in every place that had some sort of training. Usually 32, I saw 24 and 16 kg only in the early 80-s. Main exercises were not GS related - GS was formally set...

I think you are saying something different though.....maybe even backwards? As is well known on this forum this is not unusual when I am involved in a conversation. But let me illustrate something. One guy on SF asks about his snatch form. Someone replies - too much squat, so that the lift is turne...