Cold Morning Simple and Sinister

I didn't get started nearly as early as I had hoped even though I took my younger son to lacrosse practice for 0830. I didn't start until 0957. It was about 38F or 40F when I started with a little breeze but bright and sunny. I only got six hours of sleep last night but I decided to train anyway. Sometimes, you have to do physical things in less than ideal conditions.

Performance Preparation


Original Strength Reset

• Cross Crawl - 20 per side
• Crocodile Breathing - 2 minutes
• Head Nods - 20 reps
• Rolling - 4 reps left and right first leading w/ arms then legs
• Rocking - 20 reps
• Crawling - 3 minutes

Wide Leg Founder 1
1 Set of 5 reps Kettlebell Halo w/ 25 lbs.

1 Arm Bar per side, 1 minute each w/ 25 lbs.
2 Supersets Push-ups & Australian Pull-ups 10, 8

Simple and Sinister

• One Hand Kettlebell Swings 4 x 10 x 35 lbs  R, L
• One Hand Kettlebell Swings 4 x 10 x 44 lbs  R, L
• One Hand Kettlebell Swings 2 x 10 x 35 lbs  R, L
• Turkish Get Ups 4 x 1 x 35 lbs R, L
• Turkish Get Ups 4 x 1 x 44 lbs R, L
• Turkish Get Ups 2 x 1 x 35 lbs per side

Nice preparation. Nothing much different except I did two supersets of push-ups and Australian pull-ups. Total prep time 22:42.

Pretty much the same on my kettlebell practice except I used the 44lb kettlebell for the 2nd 4 sets of swings instead of the last 4. Dropped back down to the 35 for the last two sets. Did the same for get-ups, heavier bell for the 2nd 4 sets. Total kettlebell time 20:31. Only got 6238 steps yesterday.