Rainy Day Kettlebells

Well it rained most of the morning. I didn't make it down to the beach before the rain started. Sat around a while waiting for it to stop, but it didn't. So, I went under the beach house again for my kettlebell practice.

Brian Friedman's: Kettlebell Technique Yoga Flow

• Mountain
• Extended Arms Mountain
• Half Forward Bend
• High Push Up Position
• Locust
• Downward Dog
• Half Forward Bend
• Mountain

Simple and Sinister

• Two Hand Kettlebell Swings 10 x 10 x 44 lbs
• Turkish Get Ups L, R, L, R, L, R, L, R, L, R x 1 x 44 lbs

Repeated Yoga Flow

Again, not being a fan of crawling on concrete I opted to warm up with Yoga like I did a couple of days ago. Three rounds of the flow got a gentle sweat going and elevated my heart rate a bit. Loosened things up a bit more. I had done my 5+ minutes of mobility several hours prior, so I was nicely loose already but I always try to warm up prior to my kettlebell practice to stave off further injuries. Total warm up time 10:49.

On to the kettlebells. My left hip and the outside of my left knee twinged a bit during initial sets of swings. I got my foot position right and gripped the floor with my toes and that alleviated the hip and knee pain. I was breathing hard and sweating profusely when I finished my swings. I did them all two handed today.

The get ups were solid. No wavering and stumbling. Easier to do them on a flat, stable surface rather than a slightly sloped beach with sand shifting underfoot. The heat and humidity slowed me down a bit though, total kettlebell time was 22:01, a minute over my allotted 21 minutes. I lost that minute in the get ups, but I don't have to hit the time goals every attempt.

I cooled down with another three rounds of the yoga flow for kettlebells. Felt good. Got to make sure I'm mobile, flexible, stable and strong! The combination of kettlebells and yoga (and Original Strength) fits the bill. The cool down last 09:52, about a minute less than warm ups. I guess I was rushing a bit as I just wanted to be done and hit the shower.

80 Percent Simple and Sinister

So, as anticipated I did not train yesterday other than getting in my steps and doing a little mobility work as usual. I also did a tiny amount of plank training. I didn't train because I was sore and because I hadn't gotten much sleep Sunday night/Monday morning.

Felt good this morning so right back to training. I also decided to increase my sets of swings and get ups. Headed outside and trained barefoot and shirtless. It's a lot easier early-ish in the morning as the concrete hasn't been heated to foot burning temperatures by the sun.

Warmed up with an 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

Simple and Sinister

• Two Hand Kettlebell Swings 8 x 10 x 44 lbs
• Turkish Get Ups L, R, L, R, L, R, L, R x 1 x 44 lbs

Finisher

• Waiter-Rack-Suitcase Carry with 44 lb Kettlebell
• Farmer's Walk with 2 44 lb Kettlebells

Warm up felt good. I wonder if I should start doing some Original Strength progressions from these beginner moves? Or just keep working on my mobility, stability and flexibility with these movements? I'll have to revisit the book to see what the progressions are. Warm up time 11:08.

Increased swings from 6 sets to 8. Still did the swings two handed EMOM. Took a little bit longer for the break between the swings and get ups. Get ups felt strong. I had one wobbly rep holding the ketllebell with my right hand, I think on the 3rd set. Total S&S time was about 19:30.

Took a two minute break then finished with some loaded carries. Started with the left hand. Waiter walk down the driveway, rack carry up the driveway, suitcase carry down and back. Then did the same for the right hand. Took a minute or so break, can't recall exactly how long now, then did farmers walk down and back. My grip was going, so I set my kettlebells down, took a minute break then down and back again. Total kettlebell time 32:26. 

One of the best things about this training routine is that I know I'm getting stronger but I don't feel wrecked afterwards. Instead I feel energized and ready to go. Thanks, Pavel! I also got my steps in yesterday, even after increasing my goal from 7500 to 8000 steps.

Yesterday's 60 Percent Simple and Sinister

Yesterday, despite having written about it before, in the middle of my training session I realized I was doing just 50% of the swings required by Simple and Sinister while doing 60% of the getups. So, I upped the swings to 60% to match.

Warmed up with an 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 6 x 10 x 44 lbs
• Turkish Get Ups L, R, L, R, L, R x 1 x 44 lbs

Finisher

• Waiter-Rack-Suitcase Carry with 44 lb Kettlebell
• Farmer's Walk with 2 44 lb Kettlebells

Warm up was fine. I finished it in a quick 9:31. Not sure how I managed that! As noted above I realized mid-workout that I should do an extra set of swings. I didn't take the time to change the timer I had set up on my phone. I just did the extra set of 10 swings during the prescribed 1 minute of rest between swings and getups. So, I did the getups with about 15-20 seconds less rest than normal.

Even so, everything was fine. Finished S&S in about 12.5 minutes. Then after a little rest did some carries. Waiter's walk down the driveway, front rack carry up the driveway, suitcase carry down and back. Did left hand first, repeated the whole sequence with right hand. Then down and back farmer's walk, rest a bit, repeat. Total kettlebell time 26:23.  Got in my step goal, too.

Half Simple and Sinister

After our trip to Virginia last month, and my last real training session, my hip was so sore for the entire following week that I did nothing other than some mobility stuff in the mornings. Frankly, I was really scared by the pain. I really didn't want to go into that feeling and so I just avoided working out. I got up and put my workout clothes on each of the last 3 days and just got myself to do a workout today.

Warmed up with an 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 5 x 10 x 44 lbs
• Turkish Get Ups L, R, L, R, L, R x 1 x 44 lbs

Felt good. My hip was a little sore when I finished. And then we had to drive to Charlotte, NC and back to pick up my eldest son from the airport. Now my hip hurts more but not nearly as badly as after the Virginia trip. The swings were easy, I could probably use my 53 lb. bell. I surprised myself with the get ups at 44 lbs., they were easier than I expected. All in all a good session. I'm glad I cut the total sets of swings in half and the sets of get ups by 40%. Hopefully I'll be able to train again tomorrow before work. Got my goal number of steps, too.

Hotel Parking Lot Simple and Sinister

So, I've had two days off since my Armor Building EMOM. My hip was super sore the next day, Thursday. Yesterday we drove to Richmond, VA for the funeral of my wife's uncle which is today. I brought my 20kg (44lb) kettlebell with me though! So, got up this morning and got my training done.

Went down to the lobby, had a couple of cups of coffee. Then walked around the parking lot a bit and went to my Sequoia. Took out my exercise mat and kettlebell and got down to business! Started with 9 minutes of the yoga flow for kettlebells by Brian Friedman. Then on to the main practice.

Simple and Sinister

• Two Hand Kettlebell Swings 10 x 10 x 44 lbs
• Turkish Get Ups L, R, L, R, L, R, L, R, L, R x 1 x 44 lbs

Felt pretty good. My hip was only bothered me a little bit. Got some good sweat going, got the heart rate up. Swings were solid, did sets of 10 EMOM. Get ups got smoother as the sets progressed, but felt strong for all sets. Didn't rush the get ups and finished S&S in 21:48.  Took a few minutes to do a few stretches: floor scorpion, Bretzel 1 and 2, some shin box switches. I felt really good when I was done, feel even better now after a shower.

Yoga and Kettlebells

Since I wasn't too sore today, I decided to restart my Simple and Sinister training today. I messed around and didn't train until early evening. I warmed up with Brian Friedman's yoga flow for kettlebells. Then got right into the kettlebell training.


Simple and Sinister

• Two Hand Kettlebell Swings 10 x 10 x 44 lbs
• Turkish Get Ups L, R, L, R, L, R, L, R, L, R x 1 x 44 lbs

I did the swings EMOM fashion. After not doing swings for a month or better, doing 10 swings in 15

seconds and taking 45 seconds rest got me me breathing hard and got a good sweat going. Felt good overall. Then on to the get ups after a full minute of rest.

I had to remind myself that I don't need to make the time requirements for Simple and Sinister every workout. For swings that is 100 swings in five minutes. I clearly didn't do that since I did 10 swings every minute. But I usually push myself to complete the 10 total get ups in 10 minutes as required. Today I let myself breathe more between reps so it took me 11:23 to complete the get ups. Warm up time was 10:49 to go through the yoga flow three times. Total kettlebell time 22:23.

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. 

21 Days of Turkish Get Ups with Rdella Training

One of my favorite podcasts is the Rdella Training Podcast by Scott Iardella. Back in April he announced a 21 day training program consisting of daily Turkish Get Ups. I signed up and began the program on 1 May 2017 along w/ Scott and many of his other listeners.

Everyday for 21 straight days I did the prescribed number of getups. I usually did them in the morning after five minutes of mobility work ala Max Shank's 5 Minute Flow. Occasionally I did my get ups in the evening but probably only 3 or 4 times out of twenty one days. Oh sometimes I warmed up with a Yoga Flow by Brian Friedman. My other go to morning mobility was inspired by either Scott Sonnon's Intu-Flow or Original Strength Resets.

The first week I used a 25 pound kettlebell. Total reps for the week were 36. The second week I used a 35 pound bell. Total reps for the week were 44. On the third and final week I used a 44 pound bell, which I hadn't used for getups since last summer. The rep total for the week was 52. I also successfully tested with the 53 pound kettlebell on the last day! So every week I increased both volume and weight. Good stuff.

I regained strength and improved both technique and mobility. Soreness was minimal. I'm proud of myself for finishing the program without skipping a day even though I was tempted to skip a day or do "naked get ups" instead of using a weight. Overall a great challenge to get me ready for taking on Simple and Sinister again.

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.

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.

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.

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.

Short Light Simple and Sinister

Another wonderful day for outdoor training. Awesome to be outside training barefoot.

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. Same number of sets and reps as yesterday. Did all get ups with the 25. Prep time 17:13, kettlebell practice time 10:42. Can feel all sorts of muscles, just a touch of soreness. Felt it just from the original strength only sessions on Saturday and Sunday.

The Best Intentions

Last time I worked out I was getting over what felt like a mild case of the flu. But I got back at it too soon and really got the flu. It has taken me a month to really feel like training again. Today I intended to do my normal warm up and then Simple and Sinister.

But first I needed to sweep out the carport. By the time I finished that simple task my hip was hurting. I decided to just do my performance preparation then decide whether I should continue with my kettlebell practice or not.

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.

After I finished the above prep my hip was still hurting, maybe even a little more than before I began warming up. So, discretion being the better part of valor, I did not go forward with the kettlebell practice. I'll try again tomorrow.

Midday Training

Got started late today. Didn't have to work so it was fine. It is super warm, 73F, for February 20th. After I finished crawling I took off my sweat pants, sock and shoes. I just put on sweatpants on warm days because crawling in the grass bare legged makes my legs itch now. I guess we all change as we age.

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

2 Tri-sets of the following, 5 reps each

• Kettlebell Halo w/ 25 lbs.
• Assisted Air Squats 
• Hip Bridge

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

Simple and Sinister

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

Added a couple of moves into performance preparation. Tacked on some squats and hip bridges after the kettlebell halo which is pretty much the prescribed warm up in Kettlebell Simple and Sinister. Felt good all around. Total prep time 23:53.

On to the main kettlebell work. Same sets and reps as yesterday. On the next to last rep of the seventh set swings I lost focus, let me torso get loose and felt a weird sort'a wrench and popping sensation in my mid-back. Wasn't really painful just weird. Made me re-focus and tighten back up for sure.

Getups were good. Felt stronger and more fluid holding the bell in my right hand, even with the 44 lb bell. I'll stay with this same sets, reps and weights combination for a few more days and get really solid before increasing the number of getups sets with the 44. Total kettlebell time 20:37. Only got in 6,821 steps yesterday.

Warm Sunny Day Training

I had been feeling flu-like symptoms most of the last week or so and thus didn't train. Feeling good today. Also, it is warm (64F) and sunny outside! Always a big plus since I train outdoors.

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

Took up where I left off about 9 days ago. Same routine, reps, sets and weights. Felt good. I was glad to get back to training. Don't have a lot to say about it. I got it done. Performance prep took 18:20 and kettlebell time was 20:17. Only got in 3,463 steps yesterday.

Pleasant Afternoon Simple and Sinister

Had an 0800 meeting this morning. Hoped to train right after that as I joined the webex from home
despite it being 30F outside. However, a colleague did some maintenance on the software we run as SaaS for customers last night and there was some fall out that kept me busy for a while after the meeting. I didn't get to training until 1406.

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.

6 Minute Abs

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

Simple and Sinister

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

It was warmer by the time I got started, probably around 50F with a light breeze. Did my performance prep including some direct ab work that I haven't done for nine days. Was nice and warmed up and ready to hit the main training after prepping for 23:44.

Did two more sets of swings with the 44lb bell. Felt good. In fact it felt easy. I can probably do another two sets at 44lbs but I'll be patient and stay with this set and weight scheme for a couple more sessions. My right arm is still a little shaky holding the 44lb bell on get ups. No increase in sets w/ the 44 for this movement yet. I'll just stay here until I'm solid. Total kettlebell time 20:55. I got in 9324 steps yesterday.

Warm Morning Simple and Sinister

I took Sunday off. After four straight days of training I just wasn't feeling it. Took yesterday off as I got only 6.25 hours of sleep. Got 8.5 hours of sleep last night. And even though I got up later than planned, though still early, I got in my training before heading to the office. I plan on volunteering on the sideline  for Eastside High's boy's lacrosse scrimmage against Clover High tonight so there was no other time for me to train.

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

I had intended to include some direct ab work in today's performance prep but since I was short on time I didn't do it. Prep was good. Nothing new or special. Total prep time 18:21.

Kettlebell practice was good. My right shoulder is still a little bit tweaked from Saturday's training session. I felt it a little on swings, focused on keeping my shoulders packed and retracted. Could feel it a little more on the get ups. But overall it was fine. Total kettlebell town 20:43. Total steps yesterday 7113, 6614 on Sunday, and 10993 on Saturday. Check out the sweat angel, produced even though the temperature was only in the mid 50s Fahrenheit!

Chilly Simple and Sinister

Got up at 0615. But I didn't start training until 0845. I had an email to write to my son's lacrosse coaches. I did some dishes. I swept the kitchen floor. And on and on. But I made it outside and meditated for 10 minutes then got down to 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.
2 Supersets Push-ups & Australian Pull-ups 8, 8

Simple and Sinister

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

Nice performance prep. Still need to look into progressing from the beginner moves of the Original Strength reset to the next level. Added in 2 supersets of push-ups and Australian push-ups. Only managed 8 reps each set as opposed to last time I did this superset when I got 10 and 8 reps. Total prep time 24:21.

Same sets and reps for swings and get ups as yesterday. Felt good. Nice form and power. Doing swings and get ups is really a kind of moving meditation. You have to be present, dialed in to your movement. Third training day in a row. Got a lot scheduled tomorrow, I'll need to get up earlier and get started sooner if I'm going to train tomorrow. Total time today 20:47. Only got in 6880 steps yesterday, my hip was pretty sore. :-(