Cool Spring Evening Sweat Angels

I took a couple of days off because of work and family responsibilites plus my hip was hurting. I think I should probably only do two days of S&S in a row, at least for now.

Today, I didn't get up early enough to train before work. Was too hungry to train at lunch time. Decided to
train while Miles was at lacrosse practice but went down a "rabbit hole" for work and ran out of time. Once I returned from picking him up I got to it.

It was kinda' cool after all the rain of the last couple of days. Guess a cold front came through. It was still pleasant but I managed to leave a little sweat angel when I finished working out.

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 Arm Bar per side, 1 minute each w/ 25 lbs.

McGill Big Three

• Bird Dog
• Rolling Plank
• Curl Up

Simple and Sinister

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

Warm up was good. Nothing much changed since last time though I did do the arm bar before core work. Felt good and ready to go on to kettlebell practice. Total warm up time  21:06.

Swings were pretty good. Hip hust a little bit but not too bad. Good form. My get ups were mostly garbage. Wobbling here and there. Moving too fast at times. Not keeping my elbow locked out on the arm holding the kettlebell. Just garbage. I think I got it back together for the last two maybe. Hopefully tomorrow will be better. Total kettlebell time 16:46.

Lunchtime Mobility and Walking

My hips were hurting pretty badly yesterday even. Really everything in my pelvic region, all the hip
flexors and extensors. I spent a good deal of time stretching, mobilizing and rolling all the tissues out I could before bed. Felt a little better today but my left hip still hurts.

Therefore, I've decided not to do any kettlebell work today. I decided instead to do my normal performance preparation during lunch time and take a little walk around the building.

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

McGill Big Three

• Bird Dog
• Rolling Plank
• Curl Up

That will be all for today. If my hip feels better tomorrow I'll practice kettlebells again then.

Added a Couple of Sets Each of Swings and Get Ups

Looked back over my training log and I've done seven sessions at sixty percent of the sets prescribed in Simple and Sinister. Decided to go up to eighty percent today. It's lovely outside, 78°F w/ only 49% humidity, sunny and a nice breeze. Did a little meditation then got started.

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

McGill Big Three

• Bird Dog
• Rolling Plank
• Curl Up

1 Arm Bar per side, 1 minute each w/ 25 lbs.

Simple and Sinister

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

I added Dr. Stuart McGill's Big 3 exercises for the core to my performance prep. Was reintroduced to

them during Scott Iardella's interview with Brian Carroll, a champion powerlifter for 20 years who came back from a terrible back injury. I recognize the need to make sure I'm doing some direct core work, it's been a weakness of mine for decades. Can only get better from here! Total prep time 20:30.

Got a good sweat going with swings, a little short of breath and heart rate up. Felt good. Good form. Really tried to dial in every aspect of get ups with particular attention to shoulder position. I want to use the get up to make sure this exercise improves my shoulders. Total kettlebell time 15:55.

I also spent some time last night doing as much of the Gold Medal Bodies Hip Flexibility Sequence as I could. It's going to be a long work in progress to get to where the coach in the video is, if I ever get there considering my hip problems. Only got 6320 steps yesterday, averaged only 5492 over the last 28 days so I set my goal back down to 6500 and I'll work up again.

Train Barefoot Train Outdoors

I love training outdoors. Even when it is cold or hot, even when the pollen is awful like today.
Strengthen your feet! Train barefoot! Stay alert! Don't drop a weight on your bare feet or you'll be sorry for sure.


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 Arm Bar per side, 1 minute each w/ 25 lbs.

Simple and Sinister

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

Did my normal performance preparation. Felt good. I think my favorites in my Original Strength routine are rolling and crawling. Probably means I should focus more on rocking and head nods, hahaha! Total warm up time 19:17.

I actually got a little winded on the kettlebell swings even though I was only doing 10 reps every minute on the minute (EMOM) with a light weight. Wonder what's up with that? But I maintained good form and power nonetheless. Get ups were solid. Felt strong. The 25 is feeling light but in deference to my right shoulder I'll take my time and get in more sessions before going up in weight. Total kettlebell time 12:26.

Beautiful Day Kettlebell Practice

Worked from home today. Took lunch break at 1300 hours and instead of eating I got in my kettlebell practice. It was about 78°F but with low humidity and a light breeze. Perfect for an outdoor 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/ arms then legs
• Rocking - 20 reps
• Crawling - 3 minutes

Wide Leg Founder 1

1 Arm Bar per side, 1 minute each w/ 25 lbs.

Simple and Sinister

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

Got distracted and didn't finish posting this yesterday, 04/13/2017. This. It was a good training session. Warm up 16:30, kettlebell practice 12:34.

Another Short and Light Kettlebell Practice

Got started a little late considering it is weekday. Left hip didn't feel to bad this morning. I think the pain yesterday was due to all the walking I did on Saturday cutting grass combined with the training. Maybe I should skip training if I am going to cut grass? Worth an experiment.

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 Arm Bar per side, 1 minute each w/ 25 lbs.

Simple and Sinister

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

Nice warm morning. Normal performance preparation which took 18:18. Nicely loose and warm with a light sweat by the time I finished. Went on to shortened Simple and Sinister. Not pushing too hard as I just want to get back in the groove. Felt good. Swings got my breath going pretty good. Wish my respiratory system wasn't so clogged due all the pollen. Moved a little faster today on get ups but still focused on good positions and movement. Total kettlebell time 12:42. My right shoulder feels a little more sore post training than I would like. Think I'll do a little self-care for it tonight.

Another Nice Day for Outdoor Training

A nice day. Not too hot, not too cold. One draw back is the pollen is killing me! Nevertheless I got my training done. Had a hard morning with my hip though. Painful and struggled to get it to "get in place" over and over again.

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 Arm Bar per side, 1 minute each w/ 25 lbs.

Simple and Sinister

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

Warm up as normal. Made my hip feel better though not totally pain free. Prep time 18:24. Kept with the light weights and the abbreviated number of sets. Swings were good. Nice snap to hips. Really took my time on the get ups to make sure I was in good position. Kettlebell time 13:02.

Hard Time Getting Back into Routine

Wonderful spring day for outdoor training. Having a hard time getting back into my routine. Ten days since my last training session. Got to do better.

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 Arm Bar per side, 1 minute each w/ 25 lbs.

Simple and Sinister

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

Normal prep. Did a short, light kettlebell practice. Hip hurts a little bit. Need to do more flexibility and mobility for my hips and in general. Right shoulder felt okay today so maybe the extra time off was a good thing. Prep time 18:46 and kettlebell time 11:52.