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Pavel Macek

  • StrongFirst Master Certified Instructor & StrongFirst Elite  (strongfirst.cz & strongfirst.com)
  • Šéfinstruktor školy KB5 (kb5.cz)
  • Šéfinstruktor školy čínských bojových umění PHK (practicalhungkyun.cz & practicalhungkyun.com)
  • Šéfinstruktor MMA Gymu Praha (mmagym.cz)
  • Fanda silového tréninku start školy (simplexstrong.com)
  • Flexible Steel Specialist (flexiblesteel.com)
  • Oxygen Advantage instruktor (oxygenadvantage.com)
  • Milovník koček a čaje Pu-Erh
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My variety days consist of easy review of other sk My variety days consist of easy review of other skills (mainly #SFG, #SFB), #StrongFirstRESILIENT - and dumbbell lifting, as a part of research for my longtime project of hard style dumbbell lifting. ⁣ ⁣⁣ ⁣Check the the video - some food for thought:⁣ ⁣⁣ ⁣- dumbbell swing (swing-snatch) is very different from the kettlebell swing or snatch⁣ ⁣- there are two presses in the chain - the first uses successive induction, the second is done after a regular (dumbbell) clean ⁣ ⁣- watch the action of the non-lifting hand, for support and assistance during swing and clean, and using the the „pull press“ technique during the press⁣ ⁣- pay attention to the position of the dumbbell in the rack, and path of the press - again, quite different from the kettlebell counter part ⁣ ⁣- do you notice a subtle maneuver at the sticking point of the press? ⁣ ⁣- the hinge is more „squatty“, and the dumbbell is dropped basically straight down - especially with heavy dumbbell, you will find out why a regular hike pass is a bad idea⁣ ⁣⁣ ⁣Summary: „Same, but different“. ⁣ ⁣⁣ ⁣Stay tuned for more previews from the „Linking the Chain: Hard Style Dumbbell Lifting Program Minimum“ project. ⁣ ⁣⁣ ⁣Oh, and I also have a dumbbell at home, parked next to my fridge, in case I need to test some idea I have found out in some old strongman manual or magazine. ⁣ ⁣⁣ ⁣#LTC #linkingthechain #dumbbell #hardstyledumbbell #programminimum #pavelmacek #simplexstrong #strongfirst ⁣ ⁣
I have seen the pic (on the left) shared all over I have seen the pic (on the left) shared all over the social media, so I made my own version (on the right). ⁣ ⁣⁣⁣⁣⁣⁣—⁣⁣ ⁣⁣⁣⁣This is a famous saying attributed to the Chinese Chan (Zen) Master Yunmen Wenyan (864-949):⁣⁣ ⁣⁣⁣⁣ ⁣⁣„Addressing the assembly of monks, the master said: ‚I am not asking you about what comes before the fifteenth day, but try to say a few words about what comes after the fifteenth day.‘ Answering in their stead, he said: ‚Every day is a good day.’”⁣⁣ ⁣⁣⁣⁣ ⁣⁣示衆云、十五日已前不問爾、十五日已後道將一句來。代云、日日是好日。⁣⁣ ⁣⁣⁣⁣ ⁣⁣This passage also appears as case 6 in a famous kōan collection, the Blue Cliff Record.⁣⁣ ⁣⁣⁣⁣ ⁣⁣⁣⁣#日々是好日 #日日是好日 #everyday #everydayisagoodday #zen
One of my all-time favorite body maintenance exerc One of my all-time favorite body maintenance exercises from our #SFG & #FlexibleSteel curriculum: #kettlebell #bentarmbar. ⁣⁣ ⁣⁣⁣⁣ ⁣⁣From the #StrongFirstRESILIENT manual: ⁣⁣ ⁣⁣⁣⁣ ⁣⁣„Bring your knee up to the chest. The angle between the thigh and the body should be 90° or less. Turn your palm towards your head (slightly), and pull your elbow down using your lat.⁣⁣ ⁣⁣Flare the lat and press the kettlebell up⁣.⁣ ⁣⁣… ⁣⁣ ⁣⁣Because this exercise prepares you for a bent press, we prefer to call it bent armbar, and not a crooked armbar.“ ⁣⁣ ⁣⁣⁣⁣ ⁣⁣Jon Engum, StrongFirst Certified Master Instructor and founder of Flexible Steel says:⁣⁣ ⁣⁣⁣⁣ ⁣⁣- add a press to turn the stretch into so called Bent Armbar Press⁣⁣ ⁣⁣- add a second exercise called „Hip Switches“ ⁣⁣ ⁣⁣⁣⁣ ⁣⁣…and you have a solid (pun intended) Flexible Steel Program Minimum!⁣⁣ ⁣⁣⁣⁣ ⁣⁣#StrongFirst #SFG1 #SFG2 #ipm #advancedprogramminimum #flexiblesteelprogramminimum #programminimum #kettlebellarmbar #kettlebellbentarmbar #pavelmacek @strongfirst @flexiblesteelinternational
“Cats are connoisseurs of comfort.” – James “Cats are connoisseurs of comfort.” – James Herriot #cats #cattitude #sleeping #sleepingcat #goodnight #goodlife #catlife
From the upcoming online instructional course #GGP From the upcoming online instructional course #GGP: The Great Gama Protocol ⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣ ⁣„Dand is the most prominent effective and popular form of all Indian Physical Exercises. It does not require the aid of any special apparatus. It gives exercise to all limbs within а short time, and deserves to be practiced by everybody, without being disappointed as regards its effects on the body.” ⁣ ⁣⁣ ⁣– D.C. Mujumdar, The Encyclopedia of Indian Physical Culture, 1950.⁣ ⁣⁣ ⁣This variation 1 (of 4) that I will be teaching in the course. ⁣ ⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣Full content of The Great Gama Protocol⁣⁣⁣⁣ (GGP) Online Course:⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣- Intro⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣- Prelimary Exercises - Arm Swings⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣- Sun Salutation - 3 Subsets⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣- Sun Salutation - Full Set⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣- Dands aka Hindu Pushups⁣⁣ (4 progressions)⁣⁣⁣ ⁣⁣⁣⁣⁣- Baithaks aka Hindu Squats⁣⁣ (4 progressions)⁣⁣⁣ ⁣⁣⁣⁣⁣- Thoracic Bridges⁣⁣ (4 progressions)⁣⁣⁣ ⁣⁣⁣⁣⁣- Chinese Health Preservation Methods⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣- Morning Recharge: Sample Sequence⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣- BONUS: Evening stretching⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣- Outro ⁣⁣⁣⁣⁣ ⁣⁣ ⁣Soon! Please follow @simplexstrong ⁣ ⁣⁣ ⁣Video by @stanislavpetera & his pro crew⁣ ⁣⁣ ⁣#SFB #Bodyweight #baithak #baithaks #hindusquats #hindusquat #dand #dands #hindupushups #morningroutine #morningrecharge #loadedstretching #weightedstretching #weightedmobility #nakedwarrior #pavel #pavelmacek #strongfirst #simplexstrong #healthandstrength #health #strength #bodyweightstrength #bodyweightstrengthtraining
„Shoulder your baggage! Everyone has some baggag „Shoulder your baggage! Everyone has some baggage in their lives, every single person on earth! You’re not the only one, everybody has something. There are people who have a much heavier load…“⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣…⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣„If you shoulder your baggage, is that you will actually get stronger! That’s how it works, you carry your load and you get stronger through it.“ ⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣- anonymous, Reddit ⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣ ⁣“The purpose of life is finding the largest burden that you can bear and bearing it.”⁣ ⁣⁣⁣⁣ ⁣⁣- Dr. Jordan B. Peterson @jordan.b.peterson ⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣#carryon #persist #stopglobalwhining #carrying #caring
“Take care of yourself, but take care of yoursel “Take care of yourself, but take care of yourself in a way that also means that simultaneously you’re taking care of your family. That also means that simultaneously you’re taking care of the broader community.” ⁣⁣ ⁣⁣⁣⁣ ⁣⁣“You take care of yourself, your intimate partner, your damn family, you don’t run off. You take care of your community. Rescue the wisdom from the past, stand up straight and you be courageous despite the fact that life is tragic and tainted by malevolence. Ancient wisdom, that’s what that is.” ⁣ ⁣⁣ ⁣– Jordan B. Peterson @jordan.b.peterson ⁣⁣ ⁣⁣⁣⁣ ⁣⁣Repost @thinkingmindspage
The Great Gama Protocol (#GGP) Sneak Preview⁣ ⁣⁣ ⁣Excited? > ❤️⁣ ⁣Really excited? > comment!⁣ ⁣⁣ ⁣Guys, I am very excited - almost 100 minutes of content! Release date? SOON! ⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Intro⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Prelimary Exercises - Arm Swings⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Sun Salutation - 3 Subsets⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Sun Salutation - Full Set⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Dands aka Hindu Pushups⁣⁣ (4 progressions)⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Baithaks aka Hindu Squats⁣⁣ (4 progressions)⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Thoracic Bridges⁣⁣ (4 progressions)⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Chinese Health Preservation Methods⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Morning Recharge: Sample Sequence⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- BONUS: Evening stretching⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Outro ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣- .pdf Programning Manual ⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣#SFB #Bodyweight #baithak #baithaks #hindusquats #hindusquat #dand #dands #hindupushups #morningroutine #morningrecharge #loadedstretching #weightedstretching #weightedmobility #nakedwarrior #pavel #pavelmacek #strongfirst #simplexstrong #healthandstrength #health #strength #bodyweightstrength #bodyweightstrengthtraining⁣ ⁣
May the e-Force be with you!⁣ ⁣⁣ ⁣Schedule May the e-Force be with you!⁣ ⁣⁣ ⁣Schedule an online session at http://pavelmacek.com ⁣ ⁣ I am also preparing few useful webinars, and of course, I will launch online „The Great Gama Protocol“ course very soon. Stay tuned! ⁣ ⁣⁣ ⁣Adapt and overcome! ⁣ ⁣⁣ ⁣#ecoaching #elearning #elessons #onlinelessons #onlinecoaching #onlinecourse #onlinecourses
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Pavel Macek
pavelmacek avatarPavel Macek@pavelmacek·
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I have seen the pic (on the left) shared all over the social media, so I made my own version (on the right). ⁣⁣⁣⁣⁣
⁣⁣⁣⁣
#everyday #everydayisagoodday #zen

Twitter feed video.
Image for the Tweet beginning: I have seen the pic
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