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.

Original Strength and Tai Chi in the Morning

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

Qigong and Tai Chi Chuan both Chen and Yang Style.

The OS Reset warm up took 17:20. I spent 19 minutes doing Chi Gong joint opening and then going over the begining moves of Chen and Yang style tai chi.

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 Humid Evening Simple and Sinister

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 - 4 minutes

Simple and Sinister 

• Kettlebell Swings 5 x 10 x 44 lbs.
• Kettlebell Swings 4 x 10 x 53 lbs.
• Kettlebell Swings 1 x 10 x 44 lbs.
• Turkish Get Ups 5 x 1 x 35 lbs. per side

I didn't want to work out. My hips have been pretty achy the last couple of days. But then again I haven't done an OS Rest for a couple of days, nor done my kettlebell practice. I've got to remember that Movement Is Medicine! I feel better now, left hip still hurts some but right one feels good.

I ended up crawling four minutes. I crawled slowly because as I said my hips were aching but I wanted to cover my normal distance. It just took twice as long. Total warm up time 14 minutes.

I wasn't sure I was going to do my kettlebell practice, but I started listening to the Strength Matters Podcast as I was leaving work to help get me in the mood for training. By the time my warm up was done I had listened to an inspiring episode and started in on the interview of Pat Flynn. There was no way I could not train. Plus the OS Reset had loosened me up pretty well.

I did one more set of two hand swings at 53 lbs. than last time. I slowed down on the Get Ups. Maybe it was the heat. The whole kettlebell routine took me 20:05, which was really on 25 seconds longer than Monday but it felt like a struggle during the last 2 or 3 sets of get ups.

I've also gotten nearly 9k steps today as well as doing 52 push ups in Grease the Groove fashion of 13 sets of 4 reps spread through the day.

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.

Take It Slow but Not Too Slow

Simple and Sinister is designed to be done daily with only the occasional day off. My muscles felt fine today. When I was leaving work my hips hurt, but like I said yesterday they seem to hurt no matter what. I don't want to over do it so I told myself I would just do an Original Strength reset and then make a call about kettlebell work. I felt good so I did my kettlebell practice.

Warm up: Original Strength Reset

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

This abbreviated routine felt good. Got my heart rate up to about 120.Swings were good. Hip a little uncomfortable on get ups. Warm up was 13:58, kettlebells 14:46. Better than yesterday.

My Hip Hurts No Matter What

So, six weeks. No kettlebell work other than the occasional farmer's walks or suitcase carries. Sporadic original strength resets. And walking. My hip still hurts. So I might as well get back to my kettlebell training.

Warmed up with an Original Strength Reset. Then did a short and light version of Simple and Sinister.

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

Took me 18 minutes to do the kettlebell work. Should only have taken about 15. Pretty good considering my lack of training. I started to do the get ups w/ 35lbs. but my shoulder didn't feel strong and stable so I decreased the weight. This added a little time to the routine, but discretion is the better part of valor.

All I Wanted to Do After Work Was Sleep

All I wanted to do after work was sleep. I was going round and round in my head as I was driving home "Go to sleep, do your kettlebell training, go to sleep, do your kettlebell training..." When I got home I put on my workout clothes and my headphones. I started listening to a back episode of the Half Size Me podcast. I stretched out on a couch in the den while listening and did drift off to sleep for a while. I woke up listened a little more then went outside and got my training on.

Started out warm ups with an Original Strength reset.

• Cross Crawl 20 reps
• Diaphragmatic Breathing 2 minutes
• Head Nods 20 reps
• Segmented rolls 3 reps each direction led by each limb
• Rocking 20 reps
• Baby Crawl 2 minutes

Followed up with my standard Simple and Sinister warm up and practice.

 3 circuits 5 reps each exercise

• Goblet Squats w/ 35# kettlebell
• Hip Bridges
• 20# Kettlebell Halo
• Bird Dogs

The Practice

• Kettlebell Swings 2 x 10 x 35#
• Kettlebell Swings 3 x 10 x 44#
• Turkish Get Ups 3x 1 x 35# (per side)

Last post I said I would do the full S&S today but since I was tired I decided to do this shortened version. However, I did go up on weight for the final three sets of swings. BTW, I did the swings EMOM fashion. Felt good and finished the swings and getups in 10:35. Once again the warm ups took a bit more than twice that at about 23 minutes.

First Training Session in a LONG Time

I spent the first two months of the year fighting cycles of bronchitis and sinus infections. This severely hampered my ability to train. I did Original Strength resets sporadically and walked occasionally. My first step back into training was attending the StrongFirst Kettlebell Course in Clyde, NC  on 03/06/2016 with Betsy Collie (StrongFirst Senior SFG Instructor) of Rapid Results Fitness. I'll write more about that in a separate post but I was pretty sore from that eight hour class.

The last two days I just did a daily OS reset but today I had an early meeting via WebEx w/ some team members in India and here in the USA. So, after that I decided to get in a short training session at home before heading to the office.

Started out warm ups with an OS reset.

• Cross Crawl 20 reps
• Diaphragmatic Breathing 2 minutes
• Head Nods 20 reps
• Segmented rolls 3 reps each direction led by each limb
• Rocking 20 reps
• Baby Crawl 2 minutes

Followed up with my standard Simple and Sinister warm up and practice.

 3 circuits 5 reps each exercise

• Goblet Squats w/ 35# kettlebell
• Hip Bridges
• 20# Kettlebell Halo
• Bird Dogs

The Practice

• Kettlebell Swings 5 x 10 x 35#
• Turkish Get Ups 3x 1 x 35# (per side)

All that warming up took about 26 minutes, longer than the 12 minutes of kettlebell training! I decided since I haven't really trained for two months that I would cut S&S about in half. I also dropped my swing weight back down to 35# just to be on the safe side. I knocked it out. Friday I will step up to the full number of sets. Felt good to be back at it.

Bronchitis Sucks

Where've I been for the last month you ask? Fighting bronchitis. After antibiotics and steroids and a lot of rest I'm most feeling better. I do still have a bit of a cough but it's not all day and night like it was. Nor am I bringing up thick, green, gross phlegm. I lost a whole month of training to this illness.

This morning I did an Original Strength reset inside. It was dry out but cool and all the cars were in the carport and driveway.

• Cross Crawl 20 reps
• Diaphragmatic Breathing 2 minutes
• Head Nods 20 reps
• Segmented rolls 3 reps each direction led by each limb
• Rocking 20 reps
• Baby Crawl 2 minutes

This afternoon after dropping my younger son off at GCYO Sinfonia practice over at Wade Hampton High School I did my Simple and Sinister warm up and practice in the big parking lot by the school's football stadium.

Warm Up 3 circuits 5 reps each exercise

• Deep, assisted squats
• Hip Bridges
• Light Kettlebell Halo
• Bird Dogs

The Practice

• Kettlebell Swings 2 x 10 x 35#
• Kettlebell Swings 8 x 10 x 53#
• Turkish Get Ups 5 x 1 x 35# (per side)

When I picked up my 53# bell today for the first time in a month damn if it didn't feel HEAVY! I decided the better part of valor would be to start out w/ 2 sets of swings at 35# to make sure my body was ready for the 53#. I completed the swings in EMOM fashion. It takes me about 15 seconds to do 10 swings, so that left a 45 second rest period after each set.

For the turkish gets ups I stayed w/ the 35# weight I had worked up to in December. I alternated sides and did 5 sets of 1 rep. I was breathing pretty heavily after these two exercises but not nearly as bad as I thought I would be. Also, they didn't set off a coughing spell so that was very good.

Since I missed a month of training I think I'll do S&S every other day for a couple of weeks before gradually ramping back up to every day. As it is, just a couple of hours later, I can really feel the soreness in my hamstrings, glutes and mid & low back from swings. Surprisingly, or maybe not so much, my triceps are sore from the get ups.

Simple and Sinister Day 22 Done Outside on 20160101

After a slow start this morning I began 2016 with a nice training session. First up an Original Strength restorative reset for my body.

• Cross Crawl 20 reps
• Diaphragmatic Breathing 2 minutes
• Head Nods 20 reps
• Segmented rolls 3 reps each direction led by each limb
• Rocking 20 reps
• Baby Crawl 2 minutes

It hasn't rained today and amazingly the carport and driveway are dry. So, I went outside and did the rolling. The grass and the earth under it are still very wet so back inside for the rocking and crawling. Then on to the Simple and Sinister warm up and practice.

Warm Up 3 circuits 5 reps each exercise

• Deep, assisted squats
• Hip Bridges
• Light Kettlebell Halo
• Bird Dogs

The Practice

• Kettlebell Swings 10 x 10 x 53#
• Turkish Get Ups 5 x 1 x 35# (per side)

Warm up went well. Hip felt pretty good, squats didn't irritate it as much as some days the past few weeks. For some reason I threw in 1 one handed swing for each hand in the first set of swings. Kinda' ridiculous and I could feel I wasn't ready for it yet. I could feel my form slip. After that little experiment I stuck w/ two hand swings for all the rest of the sets and reps.

The get ups went well. On one set w/ the bell in my right hand I let my arm waver, not a good idea but at least I didn't injure myself. Took about 15 seconds longer today to get through the get ups. Also, I realized I had only been taking a 45 second rest between the swings and get ups the last few sessions. Took a full minute today. Total time 18:14. I also did an original strength reset as a cool down. Did all the moves outside except crawling since as mentioned before the ground is still wet.

Orange Bowl Halftime Simple and Sinister

I did my normal Original Strength restorative reset before leaving the house for the office this morning.

• Cross Crawl 20 reps
• Diaphragmatic Breathing 2 minutes
• Head Nods 20 reps
• Segmented rolls 3 reps each direction led by each limb
• Rocking 20 reps
• Baby Crawl 2 minutes

Came home this afternoon just about 30 minutes before the Orange Bowl started. I took a few minutes just to rest and relax. However, I knew I wanted to get my Simple and Sinister training in. I figured I would either do it during halftime of the Orange Bowl, or after that game and before the Cotton Bowl.

Warm Up 3 circuits 5 reps each exercise

• Deep, assisted squats
• Hip Bridges
• Light Kettlebell Halo
• Bird Dogs

The Practice

• Kettlebell Swings 10 x 10 x 53#
• Turkish Get Ups 5 x 1 x 35# (per side)

I started my warm up with about 3 minutes to go in the first half. I didn't miss much as several timeouts and incomplete passes stopped the clock. I got started with the practice right as halftime began. I used the same work to rest ratio 15 secs/ 35 secs as last time for the swings. I was huffing pretty good. This is my third time using this work/rest ratio. I think I'll be sticking here for a few more days.

Took the prescribed one minute rest after the swings and then got right on the get ups. I didn't rush the movements but tried to rest as little as possible between reps. There is a point where the right knee is down on the mat and you rotate the leg, for some reason this hurts a little spot on my knee. I think it's where one of the scars is from arthroscopic surgery a few years ago. It's not major pain just annoying like a pinch. I finished these in about 9:08. Total time for the practice was 17:43 and I was done just in time for the beginning of the second half.

Simple and Sinister Day 20 20151230

Prior to leaving home for the office this morning I did an Original Strength reset. I didn't do any particular exercise or walking while I was at the office. Once I got home from the office I got things set up inside for my Simple and Sinister training as once again it had been raining all day.

Warm Up 3 circuits 5 reps each exercise

• Deep, assisted squats
• Hip Bridges
• Light Kettlebell Halo
• Bird Dogs

The Practice

• Kettlebell Swings 10 x 10 x 53#
• Turkish Get Ups 5 x 1 x 35# (per side)

Cool Down

• Cross Crawl 20 reps
• Diaphragmatic Breathing 2 minutes
• Head Nods 20 reps
• Segmented rolls 3 reps each direction led by each limb
• Rocking 20 reps
• Baby Crawl 2 minutes

I was feeling a little tired perhaps like I'm coming down with a cold. At any rate I completed swings in the same amount of time as last session 8:20.  Rested one minute then on to the Turkish Get Ups. These took a little longer than 10 minutes, about 10:20. I chalk it up to the sluggishness I was feeling.  I really had to push myself to get done anywhere close to 10 minutes. Cooled down by pressing reset on my body again.