60 Percent Simple and Sinister Test

Today is my seventh session doing 60 swings and 6 get ups with the 16kg kettlebell. So, as per my plan I'm testing today to see if I can get the swings done in 3 minutes or less, rest a minute, and then get 6 get ups done (alternating sides) in 6 minutes or less. The 60 percent is referring to the number of sets not the weight. The weight I'm using is 50% of the Simple Goal which is to be done with a 32kg, and 33% of the Sinister Goal which requires using a 48kg kettlebell.

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

Cool Down Stretching Giant Sets

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

Hardstyle Plank 1x30 seconds

I DID IT! I was able to do my 60 swings in 3 minutes! I was sucking wind like crazy, but I did it. My glutes and hamstrings were on fire, but I did it! I also completed my get ups in the alloted 6 minutes. I'm used to doing 1 get up EMOM but not after doing swings in an 1:1 work to rest ratio. Even with the one minute break after the swings my breathing wasn't back to normal, but it was good enough to get the work done.

Next step is to increase to 8 sets each of swings and get ups. Then on my 7th session of that test again. If I can do that in under 13 minutes total, I'll go up to 10 sets of each. But let me not get too far ahead of myself. One training session at a time, grasshopper, one kettlebell practice at a time.

Another Evening Workout

I just couldn't get moving this morning. I got up at 0615 but just couldn't get into workout mode. I should have put my workout clothes on as soon as I got up but I didn't. Oh well. After dropping Miles off at lacrosse practice I came home, changed and got started 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.
1 Superset of 9 reps Push-ups & Australian Pull-ups

Simple and Sinister

• One Hand Kettlebell Swings 10 x 10 x 35 lbs  L, R
• Turkish Get Ups 5 x 1 x 35 lbs per side

Same performance prep but today I added in the superset of push-ups and Australian push-ups. Each time I do them I get one more rep! That's pretty nice progress. Nice and warm when I was done. Total prep time 21:25.

No change up on the kettlebell work. Well, actually I went back to the 45 second rest period between sets of swings whereas I cut that to just 15 seconds yesterday. Everything felt good. My hamstrings and glutes are pretty sore. Total kettlebell time 20:29. Only got 7711 steps yesterday.

Exercise for Energy

I've been told that your exercise routine should make you feel energized and ready to face the day rather than leave you wondering if you can even walk up the steps into your house. Of course, sometimes you need to go all out but most of the time like the strong men of old it's better to leave a little in the tank. You should feel better when you're done than when you started. That's exactly what this combination of Original Strength with Kettlebell Simple and Sinister does for me.

It may seem strange to recommend training without days off when the goal is storing energy, but moderate daily training will keep the muscles’ fuel tanks topped off, while making tissues resistant to microtrauma and almost soreness-proof. It is the ticket to being always ready. Pavel Tsatsouline in Kettlebell Simple and Sinister

Even with that approach, I still made another sweat angel today. Hahaha!

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

• One Hand Kettlebell Swings 10 x 10 x 35 lbs R, L, R, L, R, L, R, L, R, L
• Turkish Get Ups 5 x 1 x 35 lbs per side

I didn't skim through the OS reset book as I mentioned yesterday so I did the same routine. Still felt good. I did tack on direct ab work today. Total prep time 24:32.

As planned all of my swings were the one hand version today. Also, did all my get ups with the same 35 lb kettlebell. Felt good, even easy. But just to be on the safe side I'll stay with this set, rep and weight scheme for a few days then start working in the 20kg (44lb) kettlebell. Total ketllebell time 19:59. I only got in 3987 steps yesterday, not good but it was raining nearly all day. BTW, my glutes and hamstrings have some significant soreness. Maybe I'm hinging at the hips even better?

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.

Medium Weight 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 - 3 minutes

Wide Leg Founder 1

Simple and Sinister 

• One Hand Kettlebell Swings 10 x 10 x 44 lbs 
• Turkish Get Ups 5 x 1 x 35 lbs per side

I didn't get started until late in the morning, 1025. Original strength stuff was good. Crawling was tough as usual, hot sweaty work. However, once I was done I was warmed up, loose and ready to go. Warm ups took 16:59.

Used medium weights for my kettlbell training today. Also, reduced rest between sets of swings from 35 to 30 seconds. Paring down to 15 seconds rest eventually. It's still stuff to keep square and stable with one hand swings even using the 44 instead of the 53. Tried to remember to hinge my hips at the last second on the down swing.

Get ups with the 35 are pretty easy. Concentrated on good form, keeping the extended leg down, windshield wiping the down leg, hinging at the hip, keeping shoulders packed, wrist straight, arm straight. My hips, glutes and hamstrings are sore for real. Total kettlebell time 16:55.

Fasted 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 - 3 minutes

Wide Leg Founder 1

Simple and Sinister 

• Two Hand Kettlebell Swings 10 x 10 x 53 lbs
• Turkish Get Ups 5 x 1 x 44 lbs per side

I didn't start training until mid-afternoon. I hadn't eaten anything. Only had black coffee and water. It was hot, 92°F but felt like 97°F due to 41% humidity. I felt like I was a little slow but as it turned out I wasn't too bad.

Normal warm up. It was quite hot while I was crawling in the yard. I was sweating profusely. I'm still amazed how much the core is engaged during crawling. Warm up took 14:36.

I did what I'm going to call my "heavy" workout for a few weeks. Felt good. Nothing special to report. It took 18:12. I was very hot and super sweaty by the time I finished.

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.

Cool Morning Kettlebell Practice

After sleeping in and relaxing in the cool morning air over a couple of cups of coffee I got down to a quick 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 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

The warm up took 11:29. Felt good. Moved on to kettlebells. Followed same set and rep scheme as last time. Felt really good when I was finished. Kettlebell practice took 19:08. Pretty speedy. Repeat tomorrow. I think I'll be ordering some heavier kettlebells by the end of the year, say a pair of 62s and a pair of 70s. I really like my Rogue kettlebells.

Hot Simple and Sinister Kettlebell Practice

It is hot! It is 88°F and feels like 90°F. I'm sweating profusely even though I brought a fan outside to my carport.

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

Push up test: 15 reps :-(

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

My warm up took 16:56. Disappointed with my push up test. Only got 15 reps, just one more than my last test. I should have been able to crank out a couple more, but I let the burn stop me.

Did many more one hand swings than last time. Did my first five sets of swings with 44 lbs (20 kg), very first set with two hands and next four with one hands switching hands at 5 reps. Moved up to 53 lbs (24 kg) for last five sets of swings. Same proportion of 1 and 2 hand swings. Get ups started with 1 set at 35 lbs (16 kg) then last four sets with 44 lbs (20kg). Finished kettlebells in 18:37.

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.

Warm Morning Kettlebell Training

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/ legs then arms
• 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

After not training for 5 days due to some swelling and tendonitis in my right knee I got back to business this morning at 0746. I intended to get started earlier but stayed in bed until around 0630. It is safer for me to be up and moving around for 30-60 minutes to warm up my back before training than to jump right into it.

Anyway, I did my normal Original Strength based warm up then proceeded with Simple and Sinister. I kinda' lost track of my time despite my interval timer and took a little more than the prescribed 1 minute rest between swings and get ups as I had not moved my weights around during the initial 1 minute rest. I felt good once I was done. I really got my heart rate elevated and got very sweaty despite the early morning hour. My max heart rate during kettlebell training was 146 bpm at about 8 minutes into my session. During getups my heart rate w/ around in the 117 bpm range. My kettlebell session took 21:32.

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.

Three Days in a Row

I got in my 7K goal for steps before I left work this evening. When I got home, once again I decided to do an Original Strength reset and again make a decision on whether or not to do my kettlebell practice. I felt good so I practiced.

Warm up: Original Strength Reset

The Simple & Sinister Practice:

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

My hips felt nice and loose after the reset. The swings were pretty good. I focused on "touching the wall" with my booty. Really loaded up my hamstrings. Get ups are still a little challenging with my aching left hip, but weren't too bad. OS Reset took 14:21, kettlebell practice took 15:32.