Back Home 60 Percent Simple and Sinister Practice

Drove/rode all day yesterday travelling back to Greenville, SC from New Orleans, LA. Got my practice in this afternoon taking a break from work.

Movement Prep Giant Sets

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

6/10 Simple and Sinister

• One Hand Swings 6x10x16kg
• Get Ups 6x1x16kg

I did a little reading on the StrongFirst web site and was reminded not to try to beat the clock with each session. I do a good job of doing swings in an EMOM fashion so that is more rest for swings than the S&S goal calls for, 100 swings in 5 minutes. 10 swings EMOM fashion is 10 minutes.

I forget to build more rest into the get up portion, doing them EMOM fashion as well which is pretty much exactly what S&S goal calls for, 10 get up in 10 minutes or less. So today I gave myself 90 seconds for each get up.

Since I'm only doing 6 sets of each right now and this is my fourth session, in about 6 days I'll be doing my 7th session at this level. On that 7th session I'll see if I can get 60 swings in 3 minutes, rest 1 minute and then do 6 get ups in 6 minutes.

New Orleans-ish Kettlebell Training

Five days after my last kettlebell practice I'm on day three of a trip to New Orleans. The title is New Orleans-ish because I'm actually staying across Lake Pontchartrain with a cousin instead of in the city. I brought along my 16kg kettlebell and I'm finally getting in a training session. Decided to actually do a warm up since I haven't trained and have done a lot of driving, sitting and walking the last few days. Needed to make sure everything was well oiled before jumping straight to swings and getups.

Movement Prep Giant Sets

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

6/10 Simple and Sinister

• One Hand Swings 6x10x16kg
• Get Ups 6x1x16kg

Felt good. Amazing how this short simple session gets my heart pumping. Also did a little rolling of hip flexors, quads, hamstrings and glutes afterwards. Movement prep took 10:32 minutes. Swings and getups took 13:04.

Almost Skipped Kettlebell Practice

Was still a little sore from Saturday. Got home late from work. Almost talked myself out of doing my session today. But told myself it will only be 13 minutes. I can do just about anything for 13 minutes.

6/10 Simple and Sinister

• One Hand Swings 6x10x16kg
• Get Ups 6x1x16kg

Did it. Felt a little easier than Saturday, especially the get ups. Hamstrings and glutes are sore now though! Feel better about myself for having done it, too.

Out of Shape

Been doing some loaded carries w/ my 16kg kettlebells sporadically over the last week. Decided to get an actual workout in today. I did a round of Waiter/Suitcase carries as a bit of a warm up. Then on to

6/10 Simple and Sinister

• One Hand Swings 6x10x16kg
• Get Ups 6x1x16kg

I did one hand swings 10 reps EMOM. Left hand on odd minutes, right hand on even minutes. Followed by 1 minute rest. Get ups 1 rep EMOM. Left hand on odd minutes, right hand on even minutes. This short workout after many months of not doing any training of this nature left me huffing and puffing. Feel a little sore already. Wonder what tomorrow will bring?