Cool Sunday Afternoon Kettlebell Practice

It is a cool afternoon, cooler than one would expect for mid-October in South Carolina - 66°F. I slept late and read a lot this morning. Once I got up and started moving around I decided I should make the weekly run to Costco before training. So that's what I did.

Movement Prep Giant Sets

1. Goblet Squats 3x5x35lbs.
2. Hip Bridge(Raise) 3x5 
3. Kettlebell Halo 3x5 per direction 35lbs.
4. Bird Dog 3x5

Simple and Sinister

1. Two Hand Kettlebell Swings 4x10x44lbs
2. Two Hand Kettlebell Swings 2x10x53lbs
3. Two Hand Kettlebell Swings 4x10x44lbs
4. Turkish Get Ups 2x1x35lbs / side
5. Turkish Get Ups 1x1x44lbs / side
6. Turkish Get Ups 2x1x35lbs / side

Cool Down

1. 90/90 Stretch 90 seconds per side
2. Shin Box Switch 90 seconds
3. QL Straddle - 90 seconds per side

I'm going to start thinking (again) not about warming up but in terms of movement preparation. I did goblet squats today. First time in a long time. They sucked. I'm really going to have to work on this movement. Need to really focus on the hip bridges, not just go through the motions. Halos and bird dogs were fine. Total prep time was 12:46.

Kettlbell practice was pretty good. On the sixth set I started feeling fatigue high on my right glute/low on my back on the right. I focused on generating power throughout and achieving a standing plank at the top of my swing with everything tight. Get ups were pretty easy. No problems I that I recall. I was really breathing super hard and sweating profusely despite the cool temperatures once I was done. Total simple and sinister time 23:32.

After I finished my kettlebell practice I walked around the driveway for a few minutes before starting my cool down stretching. The 90/90 felt a little better but still a long way to go. My left hip was really hurting on the shin box switch when I was facing left with the inside of my left leg facing up. Pain, pain, pain. QL straddle again a little better. Just got to keep working on these things. Total cool down time was 8:02.

A Few Days Off

I accidentally took off five days. Not exactly sure what happened. I started to workout Wednesday but didn't. Then the remnants of Hurricane Michael came through. My carport workout area didn't dry out until today.

I was wondering if I was doing something funky on my getups which might be pinching nerves and leading to my hands falling asleep at night leading to nearly unbearable pain, tingling almost burning. When I woke up Wednesday my hands felt fine. But this morning back to the pain stuff so it probably wasn't getups.

Warm Up Giant Sets

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

Simple and Sinister

1. Two Hand Kettlebell Swings 4x10x44lbs
2. Two Hand Kettlebell Swings 2x10x53lbs
3. Two Hand Kettlebell Swings 4x10x44lbs
4. Turkish Get Ups 2x1x35lbs / side
5. Turkish Get Ups 1x1x44lbs / side
6. Turkish Get Ups 2x1x35lbs / side

Cool Down

1. 90/90 Stretch 90 seconds per side
2. Shin Box Switch 90 seconds
3. QL Straddle - 90 seconds per side

Warm up felt good. It was cool outside but I got a light sweat going by the end. Knees felt fine. Hip gradually got loosened up. Total time 13:07.

First four sets of swings with the 44lb felt light and easy. The two heavier sets of swings were a bit challenging but okay. Last four sets felt light and my heart rate didn't sky rocket. Get ups were fine too. Really concentrated on my positions and keeping my shoulders packed. Total kettlebell time 23:23.

Took more time with my cool down, specifically on the shin box switches and the QL Straddle. The 90/90 is hard. Really hard when my left leg, the one with the bum hip, is back. Just need to keep working it. It will all get better with time. QLs are pretty pitiful too, I'm really tight. Cool down time was 8:17.

Heavier Weight for 20 Percent of My Sets

Got outside late in the morning and spent a while sweeping the carport and driveway. I thought I was going to have to take my son to work at noon, but he got a ride with his sister who surprised me by coming up from ATL yesterday afternoon. So, no need for me to keep puttering around to avoid being interrupted during my training.

Warm Up Giant Sets

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

Simple and Sinister

1. Two Hand Kettlebell Swings 4x10x44lbs
2. Two Hand Kettlebell Swings 2x10x53lbs
3. Two Hand Kettlebell Swings 4x10x44lbs
4. Turkish Get Ups 2x1x35lbs / side
5. Turkish Get Ups 1x1x44lbs / side
6. Turkish Get Ups 2x1x35lbs / side

Cool Down

1. 90/90 Stretch 90 seconds per side
2. Shin Box Switch 90 seconds
3. QL Straddle - 60 seconds per side

During warm ups initially my squat was feeling pretty pitiful but it got better as the sets went on. I think I'll switch from assisted squats to goblet squats next week. Also, I increased the weight on the Halo from 25lbs. to 35 pounds. Total warm up time was 13:58.

Now for the kettlebell practice. I decided to increase the weight on swings for 20 percent of my reps. So I did the first 4x10 swings with the 44lb bell, then 2x10 swings with the 53lb bell, finished with 4x10 at 44lbs.. I also increased the weight for 20 percent of my gets ups. So, 2x1x35lbs, 1x144lbs and 2x1x35lbs. I'll stay here for at least another couple of days and then bump up the weight on another 20% of sets/reps. Total kettlebell time 23:31.

Spent a little more time with each of my cool down movements. I was sweating profusely. I was able to work into the stretches pretty well. Better than when I started but still a long way to go. Total time 7:02.

Yesterday and Today

Wednesday I was feeling sore and tired. I didn't want to skip a day of training in the middle of the week, so I used lighter weights and cut my sets/reps by 20 percent. I had hoped I would feel good to go on Thursday but I still felt drained and worn out, so I took the day off. Yesterday I went back to my normal weights and full sets and reps as prescribed in Simple and Sinister.

Warm Up Giant Sets

1. Assisted Squats 3x5
2. Hip Bridge(Raise) 3x5 
3. Kettlebell Halo 3x5 per direction 25lbs.
4. Bird Dog 3x5

4/5ths Simple and Sinister

1. Two Hand Kettlebell Swings 10x10x44lbs
2. Turkish Get Ups 5x1x35lbs / side

I skipped the cool down as the family was going out to dinner and I didn't want to hold everyone up. Overall a good session. Warm up was12:50, kettlebell practice was 23:40 total.

Today I intended to do yard work then practice my kettlebells. However, after cutting the front yard, trimming low hanging branches on the magnolia tree and hauling the branches from the front yard to the back of the driveway in the midday heat I didn't have the energy. Plus my hip was hurting quite a lot. So no kettlebells today. But I have already walked nearly 9000 steps. Yard work took just over an hour.

Soreness Is No Excuse

Soreness is no excuse to miss training. I was more sore than usual today. I was also just not feeling it. But instead of skipping today, I used lighter weights and cut back on my sets.

Warm Up Giant Sets

1. Assisted Squats 3x5
2. Hip Bridge(Raise) 3x5 
3. Kettlebell Halo 3x5 per direction 25lbs.
4. Bird Dog 3x5

4/5ths Simple and Sinister

1. Two Hand Kettlebell Swings 8x10x35lbs
2. Turkish Get Ups 4x1x25lbs / side

Cool Down

1. 90/90 Stretch 90 seconds per side
2. Shin Box Switch 1 minute
3. QL Straddle - 90 seconds total

Warm ups were fine. Everything as per usual. Took 12:34. Swings and get ups felt ok, crazy light in fact. Took 17:01. I had to take my son around the corner to a driving school for his lesson tonight. So my cool down was delayed but I still did it. Took 6:03.

What Is Simple

What is Simple? For men, it is using a 32kg kettlebell to do 100 one handed kettlebell swings in 5 minutes, followed by 1 minute of rest before doing 10 Turkish get ups (5 per side) in 10 minutes. Simple but not easy. That's the goal I'm working towards with my daily practice.

Warm Up Giant Sets

1. Assisted Squats 3x5
2. Hip Bridge(Raise) 3x5 
3. Kettlebell Halo 3x5 per direction 25lbs.
4. Bird Dog 3x5

Simple and Sinister

1. Two Hand Kettlebell Swings 10x10x44lbs
2. Turkish Get Ups 5x1x35lbs / side

Warm up was as per usual. Nothing new to say except I think next week I'll try doing Goblet squats as prescribed. Total warm up time was 13:35.

The kettlebell practice was still hard today. Again, I was fasting but not as long as fast as yesterday. I had to take extra rest for the last 2 or 3 sets of swings. I'm doing swings in EMOM fashion (Every Minute On the Minute), takes about 15 seconds to do 10 swings leaving 45 seconds of "rest". During that "rest" I walk around and shake it off.

One of the suggestions in the book Simple and Sinister is to not go for the goal time standards every practice session. Cool I was following that with the Swings, 10 minutes rather than 5, but I was making myself complete the 10 getups in 10 minutes day after day! Silly me! I added an extra 15 seconds to my timer for each set of get ups thus giving me 45 seconds of rest which is the same as swings on most sets. 

I wonder, my work:rest ratio on swings is currently 1:3. On get ups before today it was about 1:1, today it was 1:1.5 work:rest ratio. I wonder if I should match the get up ratio of work to rest w/ my swing ratio? Things to ponder and perhaps try out soon. Total kettlebell time was 23:25.

Skipped cool down as I had a meeting for work to attend about 15 minutes after finishing the above. Quick shower and change, even though it was a webex meeting, because I didn't want to sit around in funky, soaked with sweat clothes.

Fasted Evening Simple and Sinister

Today all I had to eat was black coffee, coffee w/ Laird Superfood (original flavor), bone broth and water. Once I got home I did have a couple of grapes, a couple of handfuls of cashews and one homemade pancake. Didn't have time for it to digest before I went outside and got my training on and it showed.


Warm Up Giant Sets

1. Assisted Squats 3x5
2. Hip Bridge(Raise) 3x5 
3. Kettlebell Halo 3x5 per direction 25lbs.
4. Bird Dog 3x5

Simple and Sinister

1. Two Hand Kettlebell Swings 10x10x44lbs
2. Turkish Get Ups 5x1x35lbs / side

Cool Down

1. 90/90 Stretch 60 seconds per side
2. Shin Box Switch 1 minute
3. QL Straddle - 90 seconds total

Warm ups were good. No pain, no issues. I think my squat is getting better. Really, really worked to get my hips high to open up my hip flexors. Felt good. Total warm up time 13:50.

As I got to about 6 or 7 of the kettlebell swings my energy took a nose dive. I had to really focus and push to maintain power. Had to take a longer break in between the last few sets, too. Just a few extra seconds. Same for the get ups, the last 4 reps were a grind. I think I was going to fast on the my way down. Got sloppy on one of the reps. I made it through then walked it off instead of collapsing on the ground. I think Christmas Abbott would be proud of me for that, she talked about doing that after her Crossfit workouts in Iraq on a recent episode of her Building a Badass podcast. Total kettlebell time 21:24. I was sweaty AF.

After walking around the driveway for a bit I did my proper stretching cool down. I have so, so far to go to gain flexibility in my hips, hamstrings and quads. I should do some work on my feet and ankles, too. Total cool down time 6:03.