Sunday Test Day

Saturday we had a family work day at my father-in-law's house in Aiken, SC. It was the hottest day

of the year to that point! Did lots of outdoor work.  Expected to be sore and tired on Sunday, but I wasn't! I chalk that up to the last month of Simple and Sinister training on average every other day. Since I wasn't sore or tired I went forward with my planned test: 80 one handed swings in 4 minutes or less, 1 minute break, 8 get ups in 8 minutes or less.

Movement Prep Giant Sets

1. Assisted Squats 3x5
2. Hip Bridge(Raise) 3x5 
3. Kettlebell Halo 3x5 per direction 35lbs.

Plank 30 secs, 15 secs, 15 secs

8/10 Simple and Sinister

• One Hand Swings 8x10x16kg
• Get Ups 8x1x16kg

Cool Down Stretching Super Sets

• 90/90 Stretch 3x30 seconds per side
• QL Straddle Stretch 3x30 seconds per side

Movement prep went fine. Got deep in the squats and held it. All the rest was fine. I still need to practice planks more often so I can get to a minute straight with ease. Total prep time 14:31.

On to the test. I used the 16kg kettlebell throughout. I did the swings 15 seconds on, 15 seconds off. It was HARD! I got it done though, 4 minutes 80 swings. One minute rest. Then 8 get ups in less than 8 minutes. Total time 12:47.  I was pretty well smoked after that. Plus it was HOT!

Did my normal cool down stretches. They felt good and took 7:56. Tomorrow I'm going to retest the Grunt Work session I did a couple of weeks ago, deadlifts and farmers carries.  I'll use the 20kg kettlebells again. Last time I completed 12 rounds. Wish me luck for a better score.