Snatch 20kg: 5/5, 68L/66R (5:00L/4:55R), 5/5
Snatch 28kg: 5/5 (hands too raw)
Paus 1 h
Jerk 2x20kg: 10
With timer, 1min on/1min rest
Round 1-5: jerk 2x24kg: 8 rpm
6: jerk 2x24kg: 7rpm
7: jerk 2x26kg: 5rpm
8: jerk 2x26kg: 7rpm
9-10: jerk 2x24kg: 7rpm
Belted deep squats: 16kg x 10
Belted GS squats: 64kgx 35reps
Belted GS jump squats: 64kgx 35reps (barely made this one)
Kul att det verkar ske nån slags förändring avseende snatch. 10 minuter var nära idag. Fast jag har avancerat plötsligt i snatch tidigare och sen' halkat tillbaka till där jag var innan igen. Nog varken magi eller häxeri inblandat, men nån enkel ganska självklar grej i teknik eller träningsupplägg. Där skulle man haft en coach. Fast det har jag inte. Sen' så har jag ett komplext förhållningssätt till auktoritetsfigurer så jag hade nog tyckt det blev tråkigt att träna för en coach och slutat hursomhelst. Been there, done that :-).
Moynihan Institutet: Nya rön
Det oberoende Moynihan Institute (LÄNK) har publicerat en intressant artikel om Program Minimum och förhållandet styrka/midjemått. Jag gillar det sistnämnda då det innebär att jag borde vara jättestark. Institutet förmedlar också några tankar kring så kallad kettlebell, eller girevoy, sport:
..."Here’s one point I can’t emphasize enough. Forget about girevoy sport (GS) training unless you are competing in that exercise in futility. Really, they should play that David Byrne song, “We’re on the road to no where” whenever one of those douchebags hits the platform. GS training is a bust. Stay away from anyone that tries convincing you otherwise. Honestly I think that most GS couches are sexual predators of the lowest variety.
Stick with what works. Even though they have banned me from their kingdom I think that Pavel’s stuff on kettlebell lifting is the gold standard today. Detractors are for the most part former disgruntled employees whose personal and professional lives seem to be in absolute shambles...."
5 comments:
what is a GS squat?
Hi Mike!
You were in NY, weren't you?
GS squat is a messy term. And I confuse it even more.
"GS squat" is a shallow jump squat. Almost all jump squats are shallow, though not all.
In GS squat you mimic the leg use in jerk.
Normally, it is made with a barbell (some use kbs though).
I do them belted because I have inferior knees and it is easier to keep track of knee trajectory (and I have no heavy barbell).
Then I do them both ballistic and non-ballistic and abuse terms. Where the worst is "belted GS jump squat."
Here, btw, is a great non-ballistic "jerk squat" (in about GS squat):
http://www.youtube.com/watch?v=ZuWk_baqQ18&feature=player_embedded#!
Nice finding your blog!
Thanks! yes I was in NY... its good to find your blog also. always good inspiration.
omg its difficult to comment in swedish. i have a friend in the gothenburg symphony.
Wow, that's a funny coincidence with the Gothenburg symphony! Lets train a bit if you go to visit your friend.
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