Sunday Test Day

Saturday we had a family work day at my father-in-law's house in Aiken, SC. It was the hottest day

of the year to that point! Did lots of outdoor work.  Expected to be sore and tired on Sunday, but I wasn't! I chalk that up to the last month of Simple and Sinister training on average every other day. Since I wasn't sore or tired I went forward with my planned test: 80 one handed swings in 4 minutes or less, 1 minute break, 8 get ups in 8 minutes or less.

Movement Prep Giant Sets

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

Plank 30 secs, 15 secs, 15 secs

8/10 Simple and Sinister

• One Hand Swings 8x10x16kg
• Get Ups 8x1x16kg

Cool Down Stretching Super Sets

• 90/90 Stretch 3x30 seconds per side
• QL Straddle Stretch 3x30 seconds per side

Movement prep went fine. Got deep in the squats and held it. All the rest was fine. I still need to practice planks more often so I can get to a minute straight with ease. Total prep time 14:31.

On to the test. I used the 16kg kettlebell throughout. I did the swings 15 seconds on, 15 seconds off. It was HARD! I got it done though, 4 minutes 80 swings. One minute rest. Then 8 get ups in less than 8 minutes. Total time 12:47.  I was pretty well smoked after that. Plus it was HOT!

Did my normal cool down stretches. They felt good and took 7:56. Tomorrow I'm going to retest the Grunt Work session I did a couple of weeks ago, deadlifts and farmers carries.  I'll use the 20kg kettlebells again. Last time I completed 12 rounds. Wish me luck for a better score.

Cool Cloudy Kettlebell Practice

I didn't get a longish walk in yesterday but I did hit my target goal of 7K+ steps. Today is a kettlebell practice day. It is cool and cloudy. Quite lovely for training.

Movement Prep Giant Sets

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

Plank 30 secs, 15 secs, 15 secs

8/10 Simple and Sinister

• One Hand Swings 4x10x16kg
• One Hand Swings 4x10x20kg
• Get Ups 4x1x16kg
• Get Ups 4x1x20kg

Cool Down Stretching Super Sets

• 90/90 Stretch 3x30 seconds per side
• QL Straddle Stretch 3x30 seconds per side

First set of squats felt better today, especially considering my hip was bothering me by the end of the day yesterday. I think it was hurting because I was in the office yesterday where I have a standing desk. I've been working at home a lot lately where I do not have a standing desk, so my body is not conditioned for it anymore. Got to do better. Anyway, movement prep was good as usual. Followed it up with planks. I think I'm going to have to "grease the groove" daily to get better at planks and not just this every other day 1 minute accumulation. Total time for prep and planks 12:04.

I again did half of my swings and get ups with the 16kg bell and half with the 20kg bell. Still feel strong. No problems. On get ups I focused on rolling up, not crunching. Holding the bell with my left hand it is hard to go from kneeling to standing than while holding the bell with my right hand. In the former it looks like a left foot forward lunge and that is the hip that gives me trouble. It will get BETTER! Total time 26:13

Finished with normal cool down routine. Felt good. Really felt good walking around afterwards. Total time 8:20.

Lazy Saturday Kettlebell Practice

I had a hard week of work. Long hours and disrupted sleep patterns. I woke up this morning around 0400 and never really got back to sleep. Spent most of the day binge watching Game of Thrones. I did do a few minor chores around the house. Then finally got off my ass and got in my kettlebell practice. This was my first ketllebell session since Tuesday, but I did do an original strength reset on Wednesday along with a 30+ minute walk.

Movement Prep Giant Sets

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

Plank 30 secs, 15 secs, 15 secs

8/10 Simple and Sinister

• One Hand Swings 8x10x16kg
• Get Ups 8x1x16kg

Cool Down Stretching Super Sets

• 90/90 Stretch 3x30 seconds per side
• QL Straddle Stretch 3x30 seconds per side

Movement prep felt good. First set of squats is always a challenge, but by the end of the three giant sets I'm always loosened up and warm. Followed that with planks accumulating one minute total. All of that took 11:20.

Then with minimal rest and set up time I went into the simple and sinister routine. Swings were easy and even with the extended rest time I was breathing hard and feeling it by sixth set. Get ups felt particularly solid and fluid at the same time. My hips felt much better. Total kettlebell time 26;40.

Finished up with the recommended stretching. Again my hips felt much better than usual in the 90/90 stretch. Also I think I was able to part my legs a few extra degrees for the straddle stretch. Slow and steady wins the race. Consistency is key! Total time 8:00.

80 Percent Simple and Sinister Practice One

I took two days off after the Gruntwork kettlebell deadlift and farmer carry session on May 8th. Really needed it as I was quite sore, especially my left hip and upper back. Back in the saddle today.

Movement Prep Giant Sets

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

8/10 Simple and Sinister

• One Hand Swings 8x10x16kg
• Get Ups 8x1x16kg

Cool Down Stretching Super Sets

• 90/90 Stretch 3x30 seconds per side
• QL Straddle Stretch 3x30 seconds per side

Felt good after the movement prep. Warm, loose and ready to go. Prep took 10:05.

Upped sets of swings and get ups to 8, thus the 80% in the title. Took my time with swings with plenty of rest in between sets as this is practice not a test. Same for get ups. Still got my heart rate up and got a good sweat going. Focused on generating power on swings and really squeezing my glutes at the top. Focused on form during get ups, keeping kettlebell arm strait, getting square, etc. Kettlebell practice took 20:35.

I forgot to do my plank practice, bummer. Guess I'll go do one now. Cooled down w/ the recommended S&S stretches. Cool down was 8:30. Everything feels better now. Tomorrow will be a longish (for me) walk. I walked 21:20 this past Thursday.

Armor Building Grease the Groove

After I finished 21 days of get ups, I took a couple of days off which turned into a week. As I've been watching the Crossfit Games Regional competitions this weekend I figured I should get back to my own fitness and not just watch other people displaying their fitness. So, yesterday, as I was grilling I decided to do a version of Dan John's Armor Building kettlebell complex. Basically every time I walked out to the grill to check on the meat I was smoking I did one or two rounds of the following with a pair of 35 pound kettlebells.

• 2 reps Clean
• 1 rep Press
• 3 reps Front Squat

By the time I finished grilling I had accumulated 20 rounds! That's a total of 40 cleans, 20 presses and 60 squats. Pretty good considering I had never done this complex before. I figured I would be extremely sore today since I haven't done those movements in forever. However, I was pleasantly surprised that I was hardly sore at all. I attribute the lack of soreness to those 21 days of get ups.

The Grease the Groove part is that I did all this work in little segments spread over many hours. I got this concept from Pavel Tsatsouline. The next time I do Armor Building I think I'll do it Every Minute On the Minute (EMOM) for 15 or 20 minutes. If I can do 20 minutes with good form, I think I'll then try to see how many rounds I can do without putting the kettlebell down at all. 

Day 7 of Rdella Training 21 Day Turkish Getup Challenge

I missed some time due to hip pain again! Spent a week just getting up and doing five minutes of mobility everyday and just trying to walk a decent amount. This past seven days I've been doing that five minutes of mobility and then doing Scott Iardella's 21 Day Turkish Getup Challenge.

Yesterday and today I did an Original Strength reset and then on to the get ups. Today, in between the reset and the get ups I did an armbar per side and the McGill Big three.

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

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

McGill Big Three

• Curl Up 6x10 secs each, 4x10 secs each, 2x10 secs each
• Side Plank 6x10 secs each per side, 4x10 secs each per side, 2x10 secs each per side
• Bird Dog 6x10 secs each per side, 4x10 secs each per side, 2x10 secs each per side

Turkish Get Up R, L, R, L x 25 lbs. 

Total time was 41:34. That seems like a really long time for the amount of work I did but maybe it's right.

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.

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.

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.

Midday Kettlebell Practice

I slept poorly last night. Woke up around 0330 and had to go to the toilet. Couldn't go back to sleep. Read for an hour then just as I was starting to fall asleep I got paged for an "emergency" at work. Grrr...Was up until about 0600 before I went back to bed. Slept for another 2.5 hours so I got in 7+ hours total. Trying to stick to a deal with myself that I'll only train kettlebells or do other intense exercise if I get at least 7 hours of sleep the night before. My heart rate was slightly elevated to 80 this morning, too.

Warm Up 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 - 2.5 minutes

Wide Leg Founder 1

Simple and Sinister 

• Two Hand Kettlebell Swings 1 x 10 x 44 lbs
• One Hand Kettlebell Swings 1 x 5L, 5R x 44 lbs
• Two Hand Kettlebell Swings 1 x 10 x 53 lbs
• One Hand Kettlebell Swings 1 x 5L, 5R x 53 lbs
• One Hand Kettlebell Swings 4 x 10L, 10R x 53 lbs
• One Hand Kettlebell Swings 2 x 5L, 5R x 53 lbs
• Turkish Get Ups 5 x 1 x 44 lbs per side

My warm up felt good. Left me feeling mobile, warm and ready to go. I should probably start working goblet squats back into the warm up routine in the near future. Total warm up time was 17:08.

Changed up the set and rep scheme just a little bit compared to yesterday. Only did 1 set of two hand swings with the 53 lb kettlebell and followed that with one set switching hands half way through. I wanted to get my percentage of one hand swings back up to 80. Other than that the routine was the same. Got to focus on staying square on the one hand swings. On get ups I let myself plop back down to the kneeling position a couple of times. Got to stay focused and control that descent. Total kettlebell time was 17:21! Blazing fast!

By the way, the temperature was 91°F and felt like only 92°F because of the relatively low 35% humidity. Worked up a good sweat despite having a fan outside with me in the carport where I train.

I Felt Like Batman

I loved reading comic books as a kid. One of my all time favorites is Batman. This is because he didn't have super powers, he trained hard and used his brain and developed gadgets and tools to be a hero. For some reason when training today I felt like Batman!

Warm Up 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 - 2.5 minutes

Wide Leg Founder 1

Simple and Sinister 

• Two Hand Kettlebell Swings 1 x 10 x 44 lbs
• One Hand Kettlebell Swings 1 x 5L, 5R x 44 lbs
• Two Hand Kettlebell Swings 2 x 10 x 53 lbs
• One Hand Kettlebell Swings 4 x 10L, 10R x 53 lbs
• One Hand Kettlebell Swings 2 x 5L, 5R x 53 lbs
• Turkish Get Ups 5 x 1 x 44 lbs per side

I changed things up a bit. Only 20% of swings at 44lbs, upped to 80% at 53 lbs. Also, did four of the sets at 53 lbs w/o switching hands in the middle of the set. Overall good training session. Warm up took 14:59. Kettlebell session took 18:02, just 6 seconds longer than last time.

BTW, it was 74F and 91% humidity this morning. I think I'm getting stronger with get ups. I was tempted to try the 53 for a set or two, but decided to wait until at least next week. I'll reward myself with that attempt if I do all 5 kettlebell practice sessions this week.

I didn't train at all yesterday as I slept poorly the night before and woke up with an elevated heart rate. Oh, and since you can't out train a bad diet, especially once you pass 50 years of age, here is a picture of today's lunch.

Hot Fast Afternoon Kettlebell Practice

Warm Up 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

Simple and Sinister 

• Two Hand Kettlebell Swings 1 x 10 x 44 lbs.
• One Hand Kettlebell Swings 2 x 5L, 5R x 44lbs
• Two Hand Kettlebell Swings 1 x 10 x 53 lbs.
• One Hand Kettlebell Swings 4 x 5L, 5R x 53lbs
• One Hand Kettlebell Swings 1 x 10L x 53lbs
• One Hand Kettlebell Swings 1 x 10R x 53lbs
• Turkish Get Ups 5 x 1 x 44 lbs. per side

I slept in the this morning. Then took my time getting started with my training. Same routine, sets and reps as yesterday. It was 90°F and felt like 92°F. Warm up took 12:17. Moved on to the kettlebells and went really fast 17:12 nearly a minute faster than yesterday. Maybe I'm stronger in the afternoon than the morning. I was really cranking through the get ups but even so I paid close attention to my form. 

And this is what I look like after completing 100  kettlbell swings and 5 sets of turkish get ups per side in just over 17 minutes. 

Barefoot and Shirtless Simple and Sinister

Warm Up 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

Simple and Sinister 

• Two Hand Kettlebell Swings 1 x 10 x 44 lbs.
• One Hand Kettlebells Swings 2 x 5L, 5R x 44lbs
• Two Hand Kettlebell Swings 1 x 10 x 53 lbs.
• One Hand Kettlebells Swings 4 x 5L, 5R x 53lbs
• One Hand Kettlebells Swings 1 x 10L x 53lbs
• One Hand Kettlebells Swings 1 x 10R x 53lbs
• Turkish Get Ups 5 x 1 x 44 lbs. per side

Not much to say. It was HOT! On the last two sets of swings I 10 reps without switching hands in the middle of the set. My right shoulder was a little wobbly on a couple of get ups. My left wrist still hurts. Warm up time 14:21. Kettlebell time 18:10. I am seeing a good training effect with regard to my heart rate. Even though I'm working faster, with a heavier weight I'm spending more time in the lower fat burning zone of heart rate than the higher cardio zone. Plus my resting heart rate has been trending down.

Even so look how sweaty less than 20 minutes of kettlebell training left me!

Hot Morning Simple and Sinister

Warm Up 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

Simple and Sinister 

• Two Hand Kettlebell Swings 1 x 10 x 44 lbs.
• One Hand Kettlebells Swings 2 x 5L, 5R x 44lbs
• Two Hand Kettlebell Swings 1 x 10 x 53 lbs.
• One Hand Kettlebells Swings 6 x 5L, 5R x 53lbs
• Turkish Get Ups 5 x 1 x 44 lbs. per side

Warm up took 14 minutes. It was already a hot morning over 80°F by 0818 when I started training. I decided to do more of my swings w/ the 53 lb kettlebell. Previously I had been doing 50% of the swings with 44 lbs and 50% with 53 lbs. Today I did 70% of my swings with 53 lbs. I also did all of my get ups with 44 lbs. Strong on! The kettlebell practice took 18 minutes so I was moving fast despite the heat. Also, because it was so hot I did my kettlebell practice shirtless and got a little more sun than I would ordinarily. I always train barefoot or at most in my Vibram FiveFingers.

Midmorning Kettlebell Practice

Warm Up 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 - 4 minutes

Wide Leg Founder 1

Simple and Sinister 

• Two Hand Kettlebell Swings 1 x 10 x 44 lbs.
• One Hand Kettlebells Swings 4 x 5L, 5R x 44lbs
• Two Hand Kettlebell Swings 1 x 10 x 53 lbs.
• One Hand Kettlebells Swings 4 x 5L, 5R x 53lbs
• Turkish Get Ups 1 x 1 x 35 lbs. per side
• Turkish Get Ups 4 x 1 x 44 lbs. per side

Same routine as yesterday. My left wrist is really giving me some trouble, quite painful. Not sure what the problem is. Warm up was 17:39. Kettlebell practice was 18:57. I actually did this on Sunday 19 June 2016. I got distracted and didn't log yesterday.

Another Morning Kettlebell Practice Session

Warm Up Original Strength Reset

• Cross Crawl - 20 per side
• Crocodile Breathing - 2 minutes
• Head Nods - 20 reps
• Rolling - 3 reps left and right first leading w/ arms then legs
• Rocking - 20 reps
• Crawling - 3 minutes

Wide Leg Founder 1

Simple and Sinister 

• Two Hand Kettlebell Swings 2 x 10 x 44 lbs.
• One Hand Kettlebells Swings 3 x 5L, 5R x 44lbs
• Two Hand Kettlebell Swings 2 x 10 x 53 lbs.
• One Hand Kettlebells Swings 2 x 5L, 5R x 53lbs
• Two Hand Kettlebell Swings 1 x 10 x 53 lbs.
• Turkish Get Ups 1 x 1 x 35 lbs. per side
• Turkish Get Ups 4 x 1 x 44 lbs. per side

I really felt good after this session. Warm up took 15:22, exactly the same as yesterday but I didn't crawl as much. Must have wasted time in between movements.

Kettlebell swings were great. I even did two sets at 53 pounds 1 handed! I think I need to start writing my sets, reps weights down on the sidewalk w/ chalk again to make sure I'm tracking properly as I change things up. Total S&S time 19:22.

Next time I'll reduce the time between sets of swings from 45 seconds to 35 seconds. Also, I'll start out with only 1 set of 2 hand swings at both 44 lbs and 53 lbs. So 2-hand 1x10x44; 1-hand 4x10x44 and 2-hand 1x10x53; 1-hand 3x10x53; 2-hand 1x10x53.

I cranked through the get ups. However, I did try to pay more attention to the elbow to hand transition. I'm almost to doing all my sets with 44 lbs. If I feel good after the swings I'll do all the get ups with 44lbs.

So, I got up 15 minutes earlier again, 0600 rather than 0615. But I started my workout at about the same time. Got to work about the same time. Need to organize myself better. I ended yesterday with 9501 steps. So 5 of the last 6 days were over 8K steps, three of them over 9K!

Got Up Earlier for Kettlebell Practice

Proud of myself. I only watched the first half of the NBA Finals so I could go to bed early enough to get up early enough to practice kettlebells. Got up at 0615. Was still late for work. Got to do a little better.

Warm Up Original Strength Reset

• Cross Crawl - 20 per side
• Crocodile Breathing - 2 minutes
• Head Nods - 20 reps
• Rolling - 3 reps left and right first leading w/ arms then legs
• Rocking - 20 reps
• Crawling - 4 minutes

Wide Leg Founder 1

Simple and Sinister 

• Two Hand Kettlebell Swings 2 x 10 x 44 lbs.
• One Hand Kettlebells Swings 3 x 5L, 5R x 44lbs
• Two Hand Kettlebell Swings 5 x 10 x 53 lbs.
• Turkish Get Ups 1 x 1 x 35 lbs. per side
• Turkish Get Ups 3 x 1 x 44 lbs. per side
• Turkish Get Ups 1 x 1 x 35 lbs. per side

The OS Reset warm up plus the founder exercise took 15:22. Kettlebell practice took just 18:19! I was really cranking through the get ups as I kept same pace for swings. I one more set of one hand swings than last time. I also did one more set of get ups at 44lbs than before.

BTW, I went to my first Tai Chi class in a very long time on Tuesday. Yesterday I did 80 push ups, grease the groove style, during my work day. Today I topped out at 84. This is my 4th day in a row topping 8K steps, and 5th day of the last 7. In fact I've actually gotten over 9K steps 3 times in the last 7 days, once over 10K!

Morning Kettlebell Training Is Great

Warm Up Original Strength Reset

• Cross Crawl - 20 per side
• Crocodile Breathing - 2 minutes
• Head Nods - 20 reps
• Rolling - 3 reps left and right first leading w/ arms then legs
• Rocking - 20 reps
• Crawling - 3 minutes

Simple and Sinister 

• Two Hand Kettlebell Swings 3 x 10 x 44 lbs.
• One Hand Kettlebells Swings 2 x 5L, 5R x 44lbs
• Two Hand Kettlebell Swings 5 x 10 x 53 lbs.
• Turkish Get Ups 2 x 1 x 35 lbs. per side
• Turkish Get Ups 2 x 1 x 44 lbs. per side
• Turkish Get Ups 1 x 1 x 35 lbs. per side

It feels much better to train in the morning. I need to get up a little bit earlier, say 0600 instead of 0630. Discipline, Charles, discipline!

The OS Reset warm up took 12:09. These simple, developmental movements really make me feel good. Kettlebell practice took 20:01, about 1.5 minutes less than yesterday. I did the same sets, reps and weights as yesterday. Just set up my equipment better and moved faster.

I Feel So Good

I feel so good when I exercise! Why can't I remember this feeling and maintain a regular exercise routine? My whole body feels great! Well, except for my hip but whatever.


Warm Up Original Strength Reset

• Cross Crawl - 20 per side
• Crocodile Breathing - 2 minutes
• Head Nods - 20 reps
• Rolling - 3 reps left and right first leading w/ arms then legs
• Rocking - 20 reps
• Crawling - 2 minutes

Simple and Sinister (shortened)

• Kettlebell Swings 7 x 10 x 44 lbs.
• Turkish Get Ups 5 x 1 x 35 lbs. per side

I decided to up my sets of swings today and go up on my weight for the Turkish Get Ups. The get ups were quite a bit harder. I was a little wobbly. The extra two sets of swings didn't overly tax me. I felt good overall . I got my heart rate up to 126 with the swings. During the get ups it was about 103 today. The warm up took 12:57. The kettlebell practice took 17:13.

Original Strength Reset with Simple and Sinister

It is a beautiful, cool, spring evening. Got home from the office, did a couple of tasks then went back outside and got my movement practice on!

Warm Up Original Strength Reset

• Cross Crawl - 20 per side
• Crocodile Breathing - 2 minutes
• Head Nods - 20 reps
• Rolling - 3 reps left and right first leading w/ arms then legs
• Rocking - 20 reps
• Crawling - 2 minutes

Simple and Sinister (shortened)

• Kettlebell Swings 5 x 10 x 44 lbs.
• Turkish Get Ups 5 x 1 x 25 lbs. per side

This short routine really makes me feel good. Live I've said before my hip hurts whether I exercise or not, but when I exercise the rest of me feels GREAT! Warm up was 12:51 and S&S was 14:47.