Monday Morning Kettlebell Practice

I got plenty of sleep over the weekend. Took some megadoses of vitamin C, too despite there being little evidence of the efficacy against the common cold. However, I feel better. I know it's anecdotal and a "N of 1" experiment, but oh well. I was good enough to go today so I did.

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.

Simple and Sinister

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

Good prep, good training session overall. Felt really good to get loosened up, to be outside in the sunshine and cool crisp air. Original Strength resets really make me feel good. When I don't do at least one reset a day I can tell the difference. Total prep time 20:37. Cold and breezy enough that I kept my sweats on for the entire training session.

On to Simple and Sinister. Did all sets of swings one handed. Felt strong. Good form and power through all sets. Get ups were strong. The sets with the 44lb kettlebell were hard but better than the first couple of times I did them. I'm going to stay with this set, rep, weight scheme for at least another four days. Total kettlebell time 20:20. Only got 3018 steps yesterday, already have more today.

No Training Today

I feel like I'm coming down with a cold. Also, I'm more sore than usual from the last few days of training. Taking today off. Will get back at it tomorrow.

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.

Afternoon Simple and Sinister Before Security Meeting

We had a major upgrade at work for the primary SaaS product my team is responsible for. Other people did the work. I slept so I could handle any fallout that might have arisen this morning post upgrade. Thankfully there were no big problems. Once the morning had passed I got outside and got my training on.

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.

Simple and Sinister

• One Hand Kettlebell Swings 6 x 10 x 35 lbs L, R
• One Hand Kettlebell Swings 4 x 10 x 44 lbs L, R
• Turkish Get Ups 3 x 1 x 35 lbs per side
• Turkish Get Ups 2 x 1 x 44 lbs per side

Did my normal original strength reset. It's nice to crawl in warm, sun dried grass rather than cold, dew damp grass. Felt really good after that. Focused on the founder as I noted yesterday. Halo felt good. I can definitely feel a strength and stability differences between my left and and right arms, with the right arm being less strong and stable during arm bars. Total prep time 19:24.

On to the main kettlebell practice. I felt really good, nice and strong. After the first 6 sets of swings I decided to go up in weight from 35lbs to 44lbs for the final 4 sets. Felt pretty good. I had planned to wait a few more days before going up, but I just felt it today.

Turkish get ups felt strong, nice and easy. So, I decided to do the last 2 sets with the 44lb bell instead of the 35lb bell, too. This was a bit more challenging than the swings. I really had to focus and work to keep the arm holding the bell vertical. But obviously I'm regaining strength. Last July before I fell off regular training for three months I had been using the 44 and was working on integrating the 53lb bell in for get ups. I was also using the 53 pound bell for two hand swings. Total kettlebell time 20:56. Got in all my steps yesterday, 9310! Yay me!

Warm Sunny Kettlebell Practice

Was outside meditating before starting my kettlebell practice. I had just finished when I got paged by work. *SIGH* Went and took care of that. An hour later I was back outside and got started with my training.

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/ legs then arms
• 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.

6 Minute Abs

1. Myotatic Crunch 1 x 10
2. Cat Vomit Exercise 1 x 10

Simple and Sinister

• One Hand Kettlebell Swings 10 x 10 x 35 lbs R, L
• Turkish Get Ups 5 x 1 x 35 lbs per side

Began my performance prep with my normal OS Reset. The best feeling part today was crawling. Damp grass isn't fun to crawl in but I was moving quickly and I could feel so many parts of my body working. This is really good stuff. Need to refocus the Founder and make sure I'm really pulling forward with my hands and back with my hips. Also, did my direct abdominal work. Total prep time 24:21.

On to kettlebell training. After the prep I was warm enough, especially since I was training in the sun, to remove my sweats and trained in shorts and short sleeve shirt. Oh, I forgot to mention that I've started doing the arm bar during my preparation with a 25lb kettlebell. My right shoulder just is not as strong as my left one. I wonder if I'm going to have to have surgery on it at some point in the future. I sure hope not.

Anyway, the swings were good. I need to make sure I focus and exhale sharply on the explosive up swing and inhale on the way down. Also, I noticed myself getting "squatty" at times rather than getting a good hinge. Got to make sure I don't do that. I think a little soreness in the front of my left hip and some deep in the "socket" were causing that.

Felt pretty powerful on my get ups. I think about the 4th set my right arm and shoulder were getting a bit more wobbly and my right tricep was burning when holding the kettlebell in my right hand. Overall the get ups felt good. Solid when returning to kneeling. Good hip hinging. Breathing easily. Total kettlebell time 19:58. Only got 7739 steps yesterday which was pretty good considering the pain my hip was giving me.

My Left Hip Is the Boss

Yesterday, 01/17/2017, my hip was really bothering me. I didn't get my full steps in. I decided not to do my kettlebell practice also. I did do some rolling of my glutes, hamstrings, quads and other hip flexors and extensors last night while watching basketball on television. Made me feel better today. Meant to post this yesterday but oh well. Here it is.

Another Evening Workout

I just couldn't get moving this morning. I got up at 0615 but just couldn't get into workout mode. I should have put my workout clothes on as soon as I got up but I didn't. Oh well. After dropping Miles off at lacrosse practice I came home, changed and got started training.

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.
1 Superset of 9 reps Push-ups & Australian Pull-ups

Simple and Sinister

• One Hand Kettlebell Swings 10 x 10 x 35 lbs  L, R
• Turkish Get Ups 5 x 1 x 35 lbs per side

Same performance prep but today I added in the superset of push-ups and Australian push-ups. Each time I do them I get one more rep! That's pretty nice progress. Nice and warm when I was done. Total prep time 21:25.

No change up on the kettlebell work. Well, actually I went back to the 45 second rest period between sets of swings whereas I cut that to just 15 seconds yesterday. Everything felt good. My hamstrings and glutes are pretty sore. Total kettlebell time 20:29. Only got 7711 steps yesterday.

Interrupted Evening Kettlebell Practice

I didn't train this morning as I didn't get up early enough. I wanted to make sure I got to work early enough to leave early enough to be home to take my son to lacrosse practice. As it turned out our internet got cut at work so I ended up coming home at midday anyway. So, after I dropped him off at practice I came home and got started training.

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/ 20 lbs.

Simple and Sinister

• One Hand Kettlebell Swings 10 x 10 x 35 lbs L, R, L, R, L, R, L, R, L, R
• Turkish Get Ups 5 x 1 x 35 lbs per side

I had gotten about halfway through my performance prep when I got a text message from my son saying practice would end at 1900 instead of 1930. Great. I finished my prep at about 1840. Great again. This took 18:36.

So, I didn't leave to pick him up until 1850. So I decided to start my kettlebell practice with a modification. I decided to cut rest time between sets of swings from 45 to 15 seconds. This is the target for Simple and Sinister but I had not been working that fast. I made it through 8 sets before I had to take some extra rest time. Finished up the last two sets of swings. Ended up doing the swings in about 7 minutes instead of the targeted five. That means I had to stop and go pick up my son before doing get ups.

Got to the school at 1900 and they didn't come up from the field until 1910. Didn't get home until around 1920. Thought about skipping get ups but buckled down. I had cooled down by now, so I put my sweatshirt on to help warm back up. Did my sets of get ups. Felt okay. Finished in about 10.5 minutes. I got in 9627 steps yesterday.

Exercise for Energy

I've been told that your exercise routine should make you feel energized and ready to face the day rather than leave you wondering if you can even walk up the steps into your house. Of course, sometimes you need to go all out but most of the time like the strong men of old it's better to leave a little in the tank. You should feel better when you're done than when you started. That's exactly what this combination of Original Strength with Kettlebell Simple and Sinister does for me.

It may seem strange to recommend training without days off when the goal is storing energy, but moderate daily training will keep the muscles’ fuel tanks topped off, while making tissues resistant to microtrauma and almost soreness-proof. It is the ticket to being always ready. Pavel Tsatsouline in Kettlebell Simple and Sinister

Even with that approach, I still made another sweat angel today. Hahaha!

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/ legs then arms
• 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/ 20 lbs.

6 Minute Abs

1. Myotatic Crunch 1 x 10
2. Cat Vomit Exercise 1 x 10

Simple and Sinister

• One Hand Kettlebell Swings 10 x 10 x 35 lbs R, L, R, L, R, L, R, L, R, L
• Turkish Get Ups 5 x 1 x 35 lbs per side

I didn't skim through the OS reset book as I mentioned yesterday so I did the same routine. Still felt good. I did tack on direct ab work today. Total prep time 24:32.

As planned all of my swings were the one hand version today. Also, did all my get ups with the same 35 lb kettlebell. Felt good, even easy. But just to be on the safe side I'll stay with this set, rep and weight scheme for a few days then start working in the 20kg (44lb) kettlebell. Total ketllebell time 19:59. I only got in 3987 steps yesterday, not good but it was raining nearly all day. BTW, my glutes and hamstrings have some significant soreness. Maybe I'm hinging at the hips even better?

Misty Morning Simple and Sinister

Another cool, misty morning for kettlebell practice. Again, thankfully, the carport was dry. It was not raining while I was training. But it is pouring down now. It was cool, 58F, but by the time I finished I was dripping sweat and my glasses were fogged up!

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/ 20 lbs.

Simple and Sinister

• Two Hand Kettlebell Swings 2 x 10 x 35 lbs
• One Hand Kettlebell Swings 8 x 10 x 35 lbs L, R, L, R, L, R, L, R
• Turkish Get Ups 1 x 1 x 25 lbs per side
• Turkish Get Ups 4 x 1 x 35 lbs per side

Completed performance preparation without any added ab or strength work. Felt good and warm enough to take off my sweatshirt again. I may need to start upping the difficulty level of the Original Strength reset.  I'll have to skim through the book (Pressing Reset, Original Strength Reloaded) again to see the progressions. Total prep time 20:21.

On to kettlebells. Same sets, weights and reps as yesterday. I think this third day at this level is enough. I'm going to do all my swings one handed & all sets of get ups w/ 35lb bell tomorrow. All sets and reps felt easy. All the swings were explosive. The get ups were solid. Total kettlebell time 20:36. Yesterday's step total was 10,589.

Check the sweat angel! You think 100 swings and 10 get ups isn't work? Even with a pretty light weight? Think again! I was sweating profusely, even in as noted above, 58F weather.

Cool Misty Kettlebell Practice

Just barely got enough sleep to have kettlbell practice today. It was cool and misty after some heavy rain in the wee hours of the morning. Thankfully the carport was nice and dry. Wasn't much fun crawling in the wet grass but I used to play football in down pours so...And look my dog Shadow decided to watch me train for some reason!

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/ 20 lbs.
1 Superset of 8 reps Push-ups & Australian Pull-ups

Simple and Sinister

• Two Hand Kettlebell Swings 2 x 10 x 35 lbs
• One Hand Kettlebell Swings 8 x 10 x 35 lbs R, L, R, L, R, L, R, L
• Turkish Get Ups 1 x 1 x 25 lbs per side
• Turkish Get Ups 4 x 1 x 35 lbs per side

Normal warm up. Took the rolling in the Original Strength reset slow and really stretched my hips and shoulders as part of the roll. Concentrated just a much on opening my hips with the arm bar as keeping my arm vertical. Total warm up time 22:42.

I was quite warm once I was done despite the cool temperature. Divested myself of my sweatshirt. Did the same set/rep/weight scheme as yesterday. Felt pretty good doing it and even better once I was done. The minimal workout is just enough to make for a great day. Total kettlebell time 20:24. Yesterday I got 10,422 steps!

Lack of Sleep Means No Training

It has been hellish at work the last few days, well actually after hours. Paged directly or engaged to help others who were on call. Since I didn't get my goal of 7 hours of sleep I didn't train the last two days. Got plenty of sleep last night so I trained today. Is it possible to train on little sleep, yes, but it's a case of diminishing returns. Afterall, I'm not a Navy Seal candidate at BUD/S Training, I don't have to perform at a high physical level while sleep deprived or in combat 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/ legs then arms
• 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/ 20 lbs.

6 Minute Abs

1. Myotatic Crunch 1 x 10
2. Cat Vomit Exercise 1 x 10

Simple and Sinister

• Two Hand Kettlebell Swings 2 x 10 x 35 lbs
• One Hand Kettlebell Swings 8 x 10 x 35 lbs L, R, L, R, L, R
• Turkish Get Ups 1 x 1 x 25 lbs per side
• Turkish Get Ups 4 x 1 x 35 lbs per side

Performance prep was as per usual with the exception of adding in the 6 minute abs routine. Nicely warmed up.  Total prep time was 25:20. Took off my sweats and completed my kettlebell training in just a tshirt and shorts.

OK, I let my impatience get the better of me. I intended to replicate the same weight, set and rep pattern as my last session three more times. But I felt so good today, and the last session was so easy I went on increased my sets of one hand swings from 6 to 8. I also increased sets of get ups with the 35 lb bell from 3 to 4. This was still easy. I'll stay here for a couple more workouts and then got to all sets of swings one handed and all sets of get ups at 35 lbs. I'll stick with that for a few sessions then start working in the 20kg (44lb) kettlebell. Total steps yesterday 9622.

Easy Simple and Sinister

I didn't do any training yesterday, not even an Original Strength reset. I got paged at 0430 by work colleagues. There was a problem they couldn't solve and it took us a few hours to get things stable. Then just as I was trying to go back to sleep and get a couple of hours I got paged again. I eventually did get over 7 hours of sleep but I just didn't feel up to training.

Stayed up late last night. Got up around 0730. Messed around until time to leave for 1015 my dental appointment. Once I got home, I bummed around a bit, meditated and then got started with my training.

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/ 20 lbs.
1 Superset of 7 reps Push-ups & Australian Pull-ups

Simple and Sinister

• Two Hand Kettlebell Swings 2 x 10 x 35 lbs
• One Hand Kettlebell Swings 6 x 10 x 35 lbs R, L, R, L, R, L
• Two Hand Kettlebell Swings 2 x 10 x 35 lbs
• Turkish Get Ups 1 x 1 x 25 lbs per side
• Turkish Get Ups 3 x 1 x 35 lbs per side
• Turkish Get Ups 1 x 1 x 25 lbs per side

Nothing special about performance preparation. Finished it up in 21:15. Felt warm and ready to go. Warm enough to take off my sweatshirt after my first set of swings.

The swings feel light. The get ups feel light. It is very hard to be patient. I'm going to stick to my plan and go up slowly. I want to be consistent and not hurt myself or aggravate any old injuries. It was a lovely, sunny 75F yesterday, today it is a gray, cloudy 54F. Not a lot to say. Total kettlebell time 20:23.

I only got in 6412 steps yesterday but got in 10490 the day before!

Afternoon Simple and Sinister

Went to bed early and slept late. My fitbit  calculated that I slept for 10:37! I know I was awake for a couple of hours of that at least. I was just lying in bed listening to Krista Tippett interviewing Anil Dash for On Being. Ran some errands and when I finally got home proceeded to do my kettlebell training.

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/ legs then arms
• 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/ 20 lbs.

6 Minute Abs

1. Myotatic Crunch 1 x 10
2. Cat Vomit Exercise 1 x 10

Simple and Sinister

• Two Hand Kettlebell Swings 2 x 10 x 35 lbs
• One Hand Kettlebell Swings 6 x 10 x 35 lbs L, R, L, R, L, R
• Two Hand Kettlebell Swings 2 x 10 x 35 lbs
• Turkish Get Ups 1 x 1 x 25 lbs per side
• Turkish Get Ups 3 x 1 x 35 lbs per side
• Turkish Get Ups 1 x 1 x 25 lbs per side

Performance prep pretty much as normal. I did add in some direct abdominal work. It all felt good. Movement is medicine. The OS Reset really makes me feel great. The ab work is hard but will be worth it in the long run. Total prep time 24:04.

Simple and Sinister as normal. This is my fourth time using this set and weight scheme Three more times and I'll do increase the sets of one hand swings and up the weight on another set of get ups. Felt strong all the way through. Plenty of power for all swings with good form. Get ups were pretty easy. But I'll be patient. Total kettlebell time 20:28.

I got in 9532 steps yesterday. I've been on a steady progression upwards with regard to steps all week. I'm already over 9448 steps today and I'll be up for at least another 3.5 hours. BTW, my glutes and hamstrings are sore.

Unseasonably Hot Outdoor Kettlebell Practice

When I started my training session this morning it was 55F, by the time I was finished less than an hour later it was 62F! This is unseasonably hot weather. The high today is supposed to be 75F which is 25F above the average high temperature for today of 50F. Beautiful, sunny morning. Just a week ago we go 4-5 inches of snow!

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/ 20 lbs.
1 Superset of 7 reps Push-ups & Australian Pull-ups

Simple and Sinister

• Two Hand Kettlebell Swings 2 x 10 x 35 lbs
• One Hand Kettlebell Swings 6 x 10 x 35 lbs L, R, L, R, L, R
• Two Hand Kettlebell Swings 2 x 10 x 35 lbs
• Turkish Get Ups 1 x 1 x 25 lbs per side
• Turkish Get Ups 3 x 1 x 35 lbs per side
• Turkish Get Ups 1 x 1 x 25 lbs per side

Performance prep went well. Nothing out of the ordinary. Arm bars were a little shaky for some reason today. Threw in one superset of push-ups and Australian pull-ups. Did one more rep each than last time I did them. Total prep time 20:44.

Nothing out of the ordinary with regard to kettlebell practice. Knocked out my 100 swings and 10 get ups just like yesterday. Felt good. Better form on one hand swings. Total kettlebell time 20:11. Finished up yesterday with 8066 steps over 1k more than the day before that. Headed back in the right direction.

Warm Again

I stopped watching TV at 2200 hours and got under the covers. I was quickly asleep. However, my Fitbit Charge HR didn't recognize me as being asleep until after 0100! I'm sure I got more than hours of sleep as I didn't get up until about 0615. Therefore, I engaged in my kettlebell practice today after two days of skipping it due to lack of sleep.

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/ 20 lbs.

Simple and Sinister

• Two Hand Kettlebell Swings 2 x 10 x 35 lbs
• One Hand Kettlebell Swings 6 x 10 x 35 lbs R, L, R, L, R, L
• Two Hand Kettlebell Swings 2 x 10 x 35 lbs
• Turkish Get Ups 1 x 1 x 25 lbs per side
• Turkish Get Ups 3 x 1 x 35 lbs per side
• Turkish Get Ups 1 x 1 x 25 lbs per side

It sure is a lot nicer to train outdoors when it's 50F rather than when it is in the 30s. It was warm enough that I had to take off my sweatshirt after completing swings and before starting getups as I was getting too hot. Anyway performance prep went well. I think I'll start doing arm bars with the 25lb kettlebell next week. Total prep time 20:21.

Swings felt good. I can really feel my glutes working more. Maybe they were asleep or at least napping? Hahaha! I usually start my one hand swings with my left hand as it is my non-dominant hand but today I switched that up. I also made that switch for get ups. 

The 35 pounder is beginning to feel light again even for 1 hand swings as well as get ups. I'm not going to rush and jump up to another weight yet. Next week I'll do my last sets of swings with one hand and the last set of get ups with the 35, too. Total kettlebell time 20:41.

I only got 7048 steps yesterday. However, that was the most steps I've gotten for days since Friday 01/06/2017. Maybe I can hit my goal of 9K today. BTW, despite a day of rain and the increasing warm temperatures check out the remaining pile of snow over my shoulder!

Original Strength and 6 Minute Abs

Once again, I didn't get enough sleep. I got 6 hours and 53 minutes of sleep. That is close to 7 hours but I honored my promise to myself and did not do a kettlebell workout today. I got in bed early but didn't go to sleep for an hour or so as I read. I think the coffee I had at lunch and late in the afternoon as a result of staying up late Monday night watching football probably kept me awake late. So, I only did my performance prep and some ab work. All low intensity stuff.

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/ legs then arms
• 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/ 20 lbs.

6 Minute Abs

1. Myotatic Crunch 1 x 10
2. Cat Vomit Exercise 1 x 10

I only got in 6034 steps yesterday. Total time on this abbreviate routine sans kettlebells was 26:03. BTW, it rained last night so most of the snow melted. I crawled in the wet grass, not fun but better than concrete.

No Kettlebell Practice Today

I chose to stay up with my younger son (the only child still at home full time) and watch the college football national championship game, University of Alabama vs Clemson University (Clemson won 35-31 BOO!), so I didn't go to bed until after midnight. I also chose to have a couple bourbons neat. Consequently, even though I slept late I only got 6.5 hours sleep. I've committed to only train if I get 7 or more hours of sleep. Thus no kettlebell training today. I will try to get more steps in and also do an Original Strength reset. I got a paltry 4853 steps yesterday.

35F Sweat Angel

Got up late again despite having gone to bed early. Worked from home. Didn't take lunch until late in the afternoon and therefore had late kettlebell session. And even after all that it was only 35F at 1547. Not sure if you can see it, but even as cold as it was I left a bit of a "sweat angel" on the floor starting with the round blotch right next to the kettlebell.

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/ 20 lbs.

Simple and Sinister

• Two Hand Kettlebell Swings 2 x 10 x 35 lbs
• One Hand Kettlebell Swings 6 x 10 x 35 lbs L, R, L, R, L, R
• Two Hand Kettlebell Swings 2 x 10 x 35 lbs
• Turkish Get Ups 1 x 1 x 25 lbs per side
• Turkish Get Ups 3 x 1 x 35 lbs per side
• Turkish Get Ups 1 x 1 x 25 lbs per side

Nothing out of the ordinary during performance preparation. Neither my left hip nor my right shoulder bothered me today unlike yesterday. It is still no fun crawling on the concrete. My yard is still covered in snow and crawling through that would be even less fun. With some thick work gloves on the cold concrete still had my hands aching with the cold, but I did it all. My right shoulder is feeling more stable doing the arm bar with the 20 lb. kettlebell. Total prep time 17:34.

I increased the sets of one hand swings from 4 to 6. Felt pretty good. I'll be patient and stay at this level for another 6 days. I also increased sets of get ups at 35 lbs from 2 to 3. This was a little bit harder. I could feel my triceps working fairly hard to keep my arms locked out straight. Total kettlebell time 21:01. I only had 4611 steps yesterday, not many more today.

Cold Afternoon Simple and Sinister

I got up late. Kinda' lazed around for a while. Then did some chores until time for the Pittsburgh Steelers vs Miami Dolphins NFL playoff game. Hooray! Steelers won. Once it was over I headed outside in the cold to get in my daily training.


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/ 20 lbs.

Simple and Sinister

• Two Hand Kettlebell Swings 4 x 10 x 35 lbs
• One Hand Kettlebell Swings 4 x 10 x 35 lbs L, R, L, R
• Two Hand Kettlebell Swings 2 x 10 x 35 lbs
• Turkish Get Ups 2 x 1 x 25 lbs per side
• Turkish Get Ups 2 x 1 x 35 lbs per side
• Turkish Get Ups 1 x 1 x 25 lbs per side

When I was rolling my left hip, the problem one, was giving me hurting almost locking up when initiating rolls with my legs. I almost called it quits. But I persevered and it felt better after rocking and crawling. Then my right shoulder pinged me a bit and I almost decided to quit again.  However I finished my performance prep and my shoulder didn't complain during the arm bars. Total prep time 19:42.

So, I decided to try swings and make a set by set decision on whether to proceed or not. Made through all sets of swings with no complaints. I decided to take the get ups set by set, too. They actually felt good. I'm ready to switch another two sets of swings to one hand and go up on weight for another set of get ups. Total kettlebell time 20:50. Only 6654 steps yesterday. Sure to be even fewer steps today. Look how my glasses fogged up in the cold!

Snowy Day Kettlebells

It snowed last night. Our high temperature hovered right around 32F. Got up late. Messed around. Went to a Furman women's basketball game, they beat Western Carolina 73 -44. Once we got home it
was still sunny, if cold. Somehow my carport was dry so I layered up and went outside for my kettlebell practice.

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/ legs then arms
• 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/ 20 lbs.

Simple and Sinister

• Two Hand Kettlebell Swings 4 x 10 x 35 lbs
• One Hand Kettlebell Swings 4 x 10 x 35 lbs L, R, L, R
• Two Hand Kettlebell Swings 2 x 10 x 35 lbs
• Turkish Get Ups 2 x 1 x 25 lbs per side
• Turkish Get Ups 2 x 1 x 35 lbs per side
• Turkish Get Ups 1 x 1 x 25 lbs per side

And yes, it was still 32F when I started training. I did my normal original strength reset followed by a "Founder", kettlebell halos & an arm bar. I would be lying if I said I wasn't cold! My fingers and toes were freezing. My legs, back, core, shoulders, etc. were nicely warmed up though. Warm up took 19:27. Oh, I didn't crawl in the snow but on the dry concrete of my carport. Slower than on grass but doable.

Not much to say about the swings and getups. The cold wind kept me moving quickly. No problems. Good form, good power. Finished up in 20:19. Man was I glad to get indoors! Yesterday I got 10,554 steps! I won't get anywhere near that today what with the snow and ice on the ground.

Kettlebell Practice and 6 Minute Abs

It was quite chilly this morning. It was also cloudy and gray. The forecast is for much colder weather and snow tonight or tomorrow. We'll see. At any rate, I layered up and got outside for my training session.

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/ legs then arms
• 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/ 20 lbs.

6 Minute Abs

1. Myotatic Crunch 1 x 10
2. Cat Vomit Exercise 1 x 10

Simple and Sinister

• Two Hand Kettlebell Swings 4 x 10 x 35 lbs
• One Hand Kettlebell Swings 4 x 10 x 35 lbs L, R, L, R
• Two Hand Kettlebell Swings 2 x 10 x 35 lbs
• Turkish Get Ups 2 x 1 x 25 lbs per side
• Turkish Get Ups 2 x 1 x 35 lbs per side
• Turkish Get Ups 1 x 1 x 25 lbs per side

Performance prep pretty much as usual. I did tack on an "oldy but goody" Tim Ferriss' 6 minute abs for some direct ab work versus the more indirect work in both the warm up and Simple and Sinister. Total time of perf prep and abs was 23:27.

Remembered my plan for swings and get ups and executed it as planned. The 25 is feeling lighter and lighter for get ups. Getting more comfortable with one hand swings again. Total kettlebell time 19:44. Yesterday I got in 9599 steps, over my 9k step goal, and oh so close to 10k. And man are my glutes and hamstrings are still getting sore! The one hand swings are activating more muscles across my entire back. Good stuff.

Lunch Time Kettlebell Practice

I went to bed late and got up late. Working from home today. So since I was late all around this morning, I postponed my kettlebell practice until lunch time. I got the added benefit of the temperature being 44F instead of 34F as it was around 0900.

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/ legs then arms
• 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/ 20 lbs.
1 Superset of 6 reps Push-ups & Australian Pull-ups

Simple and Sinister

• Two Hand Kettlebell Swings 2 x 10 x 35 lbs
• One Hand Kettlebell Swings 2 x 10 x 35 lbs L, R
• Two Hand Kettlebell Swings 2 x 10 x 35 lbs
• One Hand Kettlebell Swings 2 x 10 x 35 lbs R, L
• Two Hand Kettlebell Swings 2 x 10 x 35 lbs
• Turkish Get Ups 2 x 1 x 25 lbs per side
• Turkish Get Ups 2 x 1 x 35 lbs per side
• Turkish Get Ups 1 x 1 x 25 lbs per side

Unlike my quick session yesterday, I did my full performance prep routine of: Original Strength Reset; Founder; Halo; Arm Bar. I also threw in one 6 rep superset of Push-ups/Australian Pull-ups which I hadn't done since 12/31/2016. Total prep time 20:30.

Kettlebell practice felt good. I deviated from my plan a bit. Instead of 4 sets of two hand swings, followed by 4 sets of one hand swings, concluded by 2 sets of two hand, I accidentally alternated between 2 sets of two hand and two sets of one hand until I completed 10 total sets and 100 reps. I did remember to increase the weight to 35 lbs for a couple of sets of get ups. Total kettlebell time 20:17.

I got in 9699 steps yesterday. If I had been paying attention I would have gotten in the additional 301 to make 10K. Oh well.

Quick Kettlebell Session

I got up before 0700 but not nearly as early as I had intended. That and an appointment to give blood at 1015 required me to trim down my performance prep to just the OS Reset and move quickly through Simple and Sinister.

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/ legs then arms
• Rocking - 20 reps
• Crawling - 3 minutes

Simple and Sinister

• Two Hand Kettlebell Swings 4 x 10 x 35 lbs
• One Hand Kettlebell Swings 4 x 10 x 35 lbs L, R, L, R
• Two Hand Kettlebell Swings 2 x 10 x 35 lbs
• Turkish Get Ups 5 x 1 x 25 lbs per side

I actually forgot to use a heavier kettlebell for a few sets of swings. At least I remembered to do some one hand swings. Prep time was 12:32. Kettlebell time 20:17. It looks like my Fitbit Charge HR is tracking some of my kettlebell work as a walk. Go figure.

No Training 20170103

I didn't engage in my kettlebell practice yesterday. I made a rule for myself, borrowed from Kelly Starrett and Juliet Starrett of Mobility Wod, that I would not train on days when I've gotten less than 7 hours of sleep. I only got 6 hours and 5 minutes of sleep yesterday. Quality and quantity of sleep is far more important than training. I got in my steps. I intended to do an Original Strength reset to enhance my flexibility, mobility and stability but didn't manage to squeeze it in.

Another Cool Damp Kettlebell Session

I got up early this morning, 0600, thanks to the silent buzzing alarm of my Fitbit Charge HR. More important than the alarm was the decision to get up when the alarm went off rather than stay in bed. Another factor is that I stopped watching TV around 2200 and was in bed reading listening to chill music before 2230. I got about 7.3 hours of sleep.

I did some chores, made coffee and read a lot this morning. We were also having a new mattress and box spring delivered so I didn't get started with my training until 1000. It was still cool and damp after another night of rain. Thankfully the carport was mostly dry and I don't have to work today. I'll have to move more quickly and get started sooner tomorrow.


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/ legs then arms
• 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/ 20 lbs.

Simple and Sinister

• Two Hand Kettlebell Swings 4 x 10 x 35 lbs
• One Hand Kettlebell Swings 4 x 10 x 35 lbs L, R, L, R
• Two Hand Kettlebell Swings 2 x 10 x 35 lbs
• Turkish Get Ups 2 x 1 x 25 lbs per side
• Turkish Get Ups 2 x 1 x 35 lbs per side
• Turkish Get Ups 1 x 1 x 25 lbs per side

Same routine as yesterday. The Original Strength reset really makes me feel good. I think the combination of the kettlebell halo, arm bar and get ups are making right shoulder better. At least from the standpoint of it is getting easier to hold the 20 lb kettlebell in the arm bar already. Total prep time 17:30.

The swings and get ups were the same as yesterday. I think I'll keep things just as they are at least through Saturday at which point I'll decide whether to do more sets of one arm swings and whether to do a couple more heavier sets of get ups.  Total kettlebell time 20:50.

I only got in 6356 steps yesterday. It was rainy and I went to a party at a friend's house yesterday afternoon. Not excuses per se, just the facts. BTW, this makes thirteen straight days of S&S.

First Kettlebell Practice of 2017

Got nearly eight hours of sleep last night. Stayed in bed and read for about an hour after I woke up. It is a cool, cloudy, misty day. Apparently it rained either pretty hard or at least steadily for a long time last night as there are some big puddles in our driveway. Once again I procrastinated and didn't start my training session until 1126.

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/ legs then arms
• 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/ 20 lbs.

Simple and Sinister

• Two Hand Kettlebell Swings 4 x 10 x 35 lbs
• One Hand Kettlebell Swings 4 x 10 x 35 lbs L, R, L, R
• Two Hand Kettlebell Swings 2 x 10 x 35 lbs
• Turkish Get Ups 2 x 1 x 25 lbs per side
• Turkish Get Ups 2 x 1 x 35 lbs per side
• Turkish Get Ups 1 x 1 x 25 lbs per side

Performance prep as normal, it took 18:42. It's not much fun crawling in the cold, wet grass but I did it. At least the carport was dry! I guess the wind wasn't blowing much if at all while it was raining because if it does blow a lot, the carport is slick and wet. Not suitable for training.

Oh, I forgot to mention that I went up to a 20 lb kettlebell for the arm bars yesterday. It was an easy adjustment holding it with my left hand. Keeping the bell vertical with my right hand was a bit more challenging. I could feel my arm wobbling after 25 to 30 seconds and had to fight to keep it vertical.

Given that I've been doing two hand swings for three weeks with the same weight I decided to work in a few sets of one had swings today. One hand swings are the preferred modality for Simple and Sinister. I did four sets one handed. See above for the break down.

Yesterday I completed my get ups in much less than the allotted 10 minutes. I figured that was a sign that I need to increase the weight so I did that for two sets. Again, see the above for a break down. It was a little challenging. Harder to keep my arms vertical but if it was easy, I would be ready for an even heavier weight wouldn't I? Total kettlebell time 21:47. As you can see from my smiling face I felt good once the session was complete. I got in 9631 steps yesterday. Read the following quote and really think about it.

It may seem strange to recommend training without days off when the goal is storing energy, but moderate daily training will keep the muscles’ fuel tanks topped off, while making tissues resistant to microtrauma and almost soreness-proof. It is the ticket to being always ready. - Pavel Tsatsouline in Kettlebell Simple and Sinister