This morning I did an Original Strength reset inside. It was dry out but cool and all the cars were in the carport and driveway.
- 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
This afternoon after dropping my younger son off at GCYO Sinfonia practice over at Wade Hampton High School I did my Simple and Sinister warm up and practice in the big parking lot by the school's football stadium.
Warm Up 3 circuits 5 reps each exercise
- Deep, assisted squats
- Hip Bridges
- Light Kettlebell Halo
- Bird Dogs
The Practice
- Kettlebell Swings 2 x 10 x 35#
- Kettlebell Swings 8 x 10 x 53#
- Turkish Get Ups 5 x 1 x 35# (per side)
When I picked up my 53# bell today for the first time in a month damn if it didn't feel HEAVY! I decided the better part of valor would be to start out w/ 2 sets of swings at 35# to make sure my body was ready for the 53#. I completed the swings in EMOM fashion. It takes me about 15 seconds to do 10 swings, so that left a 45 second rest period after each set.
For the turkish gets ups I stayed w/ the 35# weight I had worked up to in December. I alternated sides and did 5 sets of 1 rep. I was breathing pretty heavily after these two exercises but not nearly as bad as I thought I would be. Also, they didn't set off a coughing spell so that was very good.
Since I missed a month of training I think I'll do S&S every other day for a couple of weeks before gradually ramping back up to every day. As it is, just a couple of hours later, I can really feel the soreness in my hamstrings, glutes and mid & low back from swings. Surprisingly, or maybe not so much, my triceps are sore from the get ups.
