Simple and Sinister Day 22 Done Outside on 20160101

After a slow start this morning I began 2016 with a nice training session. First up an Original Strength restorative reset for my body.

• Cross Crawl 20 reps
• Diaphragmatic Breathing 2 minutes
• Head Nods 20 reps
• Segmented rolls 3 reps each direction led by each limb
• Rocking 20 reps
• Baby Crawl 2 minutes

It hasn't rained today and amazingly the carport and driveway are dry. So, I went outside and did the rolling. The grass and the earth under it are still very wet so back inside for the rocking and crawling. Then on to the Simple and Sinister warm up and practice.

Warm Up 3 circuits 5 reps each exercise

• Deep, assisted squats
• Hip Bridges
• Light Kettlebell Halo
• Bird Dogs

The Practice

• Kettlebell Swings 10 x 10 x 53#
• Turkish Get Ups 5 x 1 x 35# (per side)

Warm up went well. Hip felt pretty good, squats didn't irritate it as much as some days the past few weeks. For some reason I threw in 1 one handed swing for each hand in the first set of swings. Kinda' ridiculous and I could feel I wasn't ready for it yet. I could feel my form slip. After that little experiment I stuck w/ two hand swings for all the rest of the sets and reps.

The get ups went well. On one set w/ the bell in my right hand I let my arm waver, not a good idea but at least I didn't injure myself. Took about 15 seconds longer today to get through the get ups. Also, I realized I had only been taking a 45 second rest between the swings and get ups the last few sessions. Took a full minute today. Total time 18:14. I also did an original strength reset as a cool down. Did all the moves outside except crawling since as mentioned before the ground is still wet.