Simple and Sinister Day 9 20151212

Yesterday morning I did an Original Strength reset and two "shoe" get ups before going to work.

• 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

After lunch I walked a slow 1.16 miles in about 28 minutes. It had been a long hard week at work and my left hip was hurting pretty bad plus I didn't sleep well. Decided not to train.

Today I did my daily OS reset as outlined above. Then I slowly worked my way through the Simple and Sinister warm up. I really took my time and did some extra mobility and stretching for my hip.

Warm Up 3 circuits 5 reps each exercise

• Deep, assisted, prying squats
• Hip Bridges
• Light Kettlebell Halo
• Bird dogs

The Practice

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

I increased the weight on the second set of swings. Using the 24kg/53lb kettlebell for 4 out of 5 sets now. Get ups were solid. Finished the swings and get ups in the prescribed amount of time: 5 minutes for swings, 1 minute break, 10 minutes for get ups. My hip still hurts like crazy, limping a lot. Hamstrings and glutes are pretty sore from the heavier swings.