Strength is a skill" -Pavel Tsatsouline
"Don't take this practice too seriously but train like your life depends on it." -Pattabhi Jois
"I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times." - Bruce Lee

My Youtube channel: http://www.youtube.com/user/yogadude1234/videos?flow=grid&view=0

Monday, February 25, 2013

Military Press PR and Swings

Everything I do is based around getting me to be able to snatch the 24 kg bell 100x in under 5 minutes.  That is one of the physical requirements for the StrongFirst Kettlebell certification I want to do some time this year or next.  Pavel says Getups and Swings are the best way to get ready for the SFG cert so I'm doing Getups 2x a week on their own and 1 or 2 handed swings 2x a week.

I've also read that it is recommended anybody attempting the SFG Kettlebell cert should be able to press a pair of 24 kg bells for multiple sets of 5.  For the past 4-5 months I've been pushing my military presses and am happy to report I finally managed my first set of 5 decent looking reps.  Here's todays workout:

Kettlebell Military Presses 6 sets done on the 2nd minute 53's x5x3x2x2 reps, 40's x7x5 reps
2 Handed Kettlebell Swing 12 sets 30 seconds work 30 seconds rest, 4 sets w/53 lb bell, 8 sets w/40



My 2-hand swings are stagnating a little but.  It's my grip that is failing me more than anything else.  I think I can fix this with barbell deadlifting but still have not picked up an Olympic bar and some plates like I've been meaning to do the past year.  I'm also thinking some Farmer Walks with the 53's could help.

My weekly training routine currently looks like this:

Mondays  Presses and Swings
Tuesdays Getups and hiking
Weds OFF
Thursdays Heavy Snatches, 1-Arm Swings and  Front Squats 
Friday Getups and hiking

My hikes usually have 2-3 uphill sprints thrown in which are incredible for conditioning.

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