Posts Tagged ‘systema breathing’

Today’s little soiree of sweat was a near repeat of last time. Enjoyable, so I kicked it up a notch.


First, I threw on a couple of 5.5 lb plates onto the EZ-Curl bar, for a total of 157 lbs. Then did 10 or so Yates rows followed by a clean leading to 5 or so overhead jerks.

Next set was about the same, except I did a couple of clean and jerks after the Yates rows, before settling into the plain ol’ overhead jerks.

Then I went outside to the back yard and did a simple 10 sets of 16 two-hand kettlebell swings (for a total of 160, natch). This time seemed very easy, as I concentrated on “breathing the weights out,” using the Systema “leading with the breath.” This means I would start a forceful out-breath just a hair’s breadth before the start of the swing, from the “hike the ball” position to the top of the swing. It was a little odd, in the sense that I was focused on the breath more than the lift per se, and the weight sort of rose on its own. Which was nice.

Feelin’ good…

Diet: “slow carb” day; I later carbed out a bit when I went out to dinner (for an unintended mid-week carb spike)
Music: none


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Keeping my promise to myself, I did the PT thing this morning, after a morning hot tea (white jasmine tea–the last bag).

It was fairly intense; I definitely was spouting sweat and getting some breathing in.

Simple Tabata protocol for kettlebells and some bodyweight stuff. At first, I thought my GYMBOSS had had it. It was blank, and wouldn’t turn on–I put a new battery in it, and it still wouldn’t turn on. Then I happened to notice the little “REBOOT” indent in the side. I took a paperclip and applied it, and voila! It turned right back on. Makes me think I wasted a battery… 😦

So, I had that going for me…

Started off with eight rounds of 20 seconds doing jerks with the big bell (32 kg). You know the drill–20 sec left hand, 10 sec rest, 20 sec right hand, etc. for eight cycles. That only really amounts to four cycles a hand. But, oddly enough, you still feel it… 🙂

That was the first total round. Took a minute rest, then I took the medium bell (24 kg) and did the same operation with LCCJ (long cycle clean and jerk). Minute rest.

Took a break from the kbell thing and did the same protocol for abs, starting with V-ups, then crunches, then alternating crunches, etc. finishing up with four sets of alternating side planks (20 sec each). Minute rest.

Finally, back to the bells for eight cycles with the baby bell (16 kg) doing simple one-handed swings (alternating). I really paid attention to my breathing pattern for this, esp once I hit my groove about half-way through the round. “Leading with the breath,” as the Systema people say. In other words, starting the breath action slightly ahead of the rest of the physical action: start to inhale–swing the bell up… at the height of the swing, start to exhale–drop the bell into the low part of the swing. Repeat. Interesting experience.

At the end, do the cool-down/stretch thing, and it was good. Nice way to start the morning! Again, continuing the fast from yesterday was no problem (broke fast for lunch today).

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