Iron Meditation

The credit for this straightforward GS Protocol is from Russian Coach Fedor Fuglev. It’s the equivalent of the Rippetoe’s SS 5x5 for Girevoy Sport. I’ve used it for a long time and experienced great results and progress on my initial steps in GS.   Protocol Outline is 4+1: 4 weeks of Loading, followed by 1 week of Deload - completer rest from KB. GPP is fine.   Bell Size and Tempo: The bell and the tempo are chosen upon a technical 5 min test. For example, you’ve managed to do 45 Jerks and 90 Snatches in 5 min. with 16 kg. Now, you estimate that you may hit 80 reps in 10 min with dbl 16, and about 180 Snatches with a single hand change. This means that the tempo for Jerk is 8/min, and for Snatch is 18/min.   After we’ve established bell size and tempo, we can conduct the program itself:   Monthly Loading: Week 1: 3 x 30% * Week 2: 70% Week 3: 5x5 technical work, usually with higher bells Week 4: 10 Min Test Week 5: Deloa...

Every parent out there and even those who’re getting ready to become one will agree with me saying that we all hate seeing our, or any other, kids cry! It breaks our heart, makes us feel bad, and wants to kill the motherfucker responsible for it! A ll we want to do is to hug and protect ‘em from the mean and cruel world until they’re adults. I remember one time too many my mom recites to me: “Be smart and don’t repeat my mistakes!” something I now recite to my kids – looking back on my life I’ll be happy to spare them some really nasty shit I went through when I was little… But are we really doing our children a favor by protecting them and saving them from “bad” experiences and “our” mistakes? I say – NOT! Not much changed from the time we became who we are, accept maybe we got fatter and lazier, but we still learn the way our ancestors did – EXPERIENCE. Our brain still works at this primitive level of: good experience – keep and repeat, a bad experience – avoid and proce...