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.

Cool Shirtless and Barefoot Kettlebell Practice

Working from home again today which let me get my kettlebell practice in around midday. It is unseasonably cool but sunny with a breeze. I almost always train barefoot or in one of my several pairs of Vibram FiveFingers. Today was barefoot. I also found a sunny spot and got shirtless to get a little extra vitamin D.

I was scheduled to do this training session yesterday, but was feeling unusually sluggish and sore still. Mostly my hip from the walk on Sunday. It pays to listen to my body, especially as I get older.

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

I keep forgetting to do my planks after the kettlebell practice so I moved them to the end of movement prep. I was nice and warm after giant sets of movement prep. What was sore felt better. I was nice and loose. Ready to go. It took 11:48 including planks.

As noted I built more time into the sets of swings and get ups to make this more a practice than test. It was still enough work quickly enough to get my heart rate elevated and a good sweat. Swings felt good and powerful. Get ups were solid. Less pain in my hip. Kettlebell practice took 26:16.

Then the cooldown of S&S recommended stretches. These are the most difficult and obviously most needed part of the routine for me, these and squats. I'll start doing goblet squats soon. Need to work on ankle and hip mobility. Cool down took 8:00. Tomorrow I will do a longish walk.

Morning Kettlebell Practice

I didn't train yesterday. I only got 5.5 hours of sleep so I wasn't ready to train. I also had decided to
fast yesterday, and I made it about 18 or 19 hours. Nice intermittent fast. Last night I got over 8 hours of sleep after a good dinner. I woke up ready to go today. It was cool this morning but decidedly higher humidity.













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 - 40 reps
• Crawling - 3 minutes

Simple and Sinister

• Two Hand Kettlebell Swings  8 x 10 x 53 lbs
• Turkish Get Ups L, R, L, R, L, R, L, R x 1 x 53 lbs

Did the normal warm up. Felt good. Only took 13:38. Nice sweat going. Moved on to the kettlebell practice. Only did 8 sets today. Stayed with the 24kg (53 lb) kettlebell. Didn't do anything extra. Needed to get cleaned up and into work for a 1000 meeting. Kettlebell practice took 17 minutes per plan. I forgot to take off my shirt but I did train barefoot. I still have not gotten my goal number of steps since Thursday July 27th. Hopefully I'll get them in today.

Back Home Simple and Sinister

Took yesterday off from my kettlebell practice. We cleaned the beach house, packed the Toyota Sequoia and drove home from Isle of Palms, SC to Greenville, SC. Once we got home we of course had to unpack the SUV. I walked as much as I could at rest stops and during the above mentioned process but only got in 6244 steps.

Did my morning mobility (did it yesterday, too) but took a long time to get outside and get to my training. The weather is really nice. The humidity is only 35% here at home versus 64% at IoP. Yesterday it was 76% humidity on IoP! The temperature is only 83°F! That's crazy comfortable conditions for July 30th! But despite the nice weather I still made a sweat angel after I finished my practice session. As usual I trained barefoot and shirtless.

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 - 40 reps
• Crawling - 3 minutes

Simple and Sinister

• Two Hand Kettlebell Swings  10 x 10 x 53 lbs
• Turkish Get Ups L, R, L, R, L, R, L, R, L, R x 1 x 53 lbs

Normal warm up. Nothing special to say, except my left hip and glute felt a little achy. Maybe the glute medius? Not sure. Need to get myself an anatomy book. Total warm up time was 13:01.

After six straight and solid sessions using the 44 lb kettlebell at the beach in much hotter and more humid conditions I felt like going up to the 53 lb (24 kg) bell today. I put the  44 lb (20 kg) bell in easy reach in case I needed to use a lighter weight. But I didn't need it.

I cranked out my 10 sets of 10 swings. The first couple of reps of the swings took me a little by surprise as the weight was a little more than I expected. Felt heavier but it made me focus and every rep thereafter was solid. Felt good once I was done.

I was a little more uncertain about using the 53 for the getups. I was a little wobbly in the beginning but got more solid as the reps went on. I did take 11 minutes to get them done rather than the allotted 10 minutes. Felt great, nice challenge. I know I'm getting stronger. total kettlebell time 22:02.

BTW, I haven't eaten since dinner yesterday. I weighed 245 before we left on vacation last Saturday, today I weighed in at 250.4. That's the wrong direction and far outside of where I should be by my plan. At this point I should be between 229 and 240.59. If I was right on target I would be at 234.79. So, I'm nearly 10 pounds over what my maximum weight should be at this point, and about 15 pounds over my target. 

I'm not going to beat myself up though, because I'm still 12 pounds down from the beginning of the year. I do need to get serious about my nutrition. So, I'm gonna see if I can kick this week off w/ a 72 hour fast. After that I need to keep my carbs low and limit consumption of calorie laden beverages like beer and alcohol. Back on track I will be!

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.

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.

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.

Forgot to Post My 20160328 Training

Light and short Simple and Sinister practice.

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 L, R, L, R, L, R x 10 x 35 lbs
• Turkish Get Ups L, R x 1 x 35 lbs
• Turkish Get Ups L, R, L, R x 1 x 25 lbs L, R

Normal performance preparation. Cut down S&S by about half and lowered the weight again. My right should felt not so good when posting on my right arm with the 35 lb kettlebell during get ups. Dropped the weight down to 25lbs. Felt ok with that. Training was good overall. Prep time 19:58, kettlebell time 11:42.

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!

Cold Morning Simple and Sinister

I didn't get started nearly as early as I had hoped even though I took my younger son to lacrosse practice for 0830. I didn't start until 0957. It was about 38F or 40F when I started with a little breeze but bright and sunny. I only got six hours of sleep last night but I decided to train anyway. Sometimes, you have to do physical things in less than ideal 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/ 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 10, 8

Simple and Sinister

• One Hand Kettlebell Swings 4 x 10 x 35 lbs  R, L
• One Hand Kettlebell Swings 4 x 10 x 44 lbs  R, L
• One Hand Kettlebell Swings 2 x 10 x 35 lbs  R, L
• Turkish Get Ups 4 x 1 x 35 lbs R, L
• Turkish Get Ups 4 x 1 x 44 lbs R, L
• Turkish Get Ups 2 x 1 x 35 lbs per side

Nice preparation. Nothing much different except I did two supersets of push-ups and Australian pull-ups. Total prep time 22:42.

Pretty much the same on my kettlebell practice except I used the 44lb kettlebell for the 2nd 4 sets of swings instead of the last 4. Dropped back down to the 35 for the last two sets. Did the same for get-ups, heavier bell for the 2nd 4 sets. Total kettlebell time 20:31. Only got 6238 steps yesterday.

Interrupted Evening Kettlebell Practice

I didn't train this morning as I didn't get up early enough. I wanted to make sure I got to work early enough to leave early enough to be home to take my son to lacrosse practice. As it turned out our internet got cut at work so I ended up coming home at midday anyway. So, after I dropped him off at practice I came home 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/ 20 lbs.

Simple and Sinister

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

I had gotten about halfway through my performance prep when I got a text message from my son saying practice would end at 1900 instead of 1930. Great. I finished my prep at about 1840. Great again. This took 18:36.

So, I didn't leave to pick him up until 1850. So I decided to start my kettlebell practice with a modification. I decided to cut rest time between sets of swings from 45 to 15 seconds. This is the target for Simple and Sinister but I had not been working that fast. I made it through 8 sets before I had to take some extra rest time. Finished up the last two sets of swings. Ended up doing the swings in about 7 minutes instead of the targeted five. That means I had to stop and go pick up my son before doing get ups.

Got to the school at 1900 and they didn't come up from the field until 1910. Didn't get home until around 1920. Thought about skipping get ups but buckled down. I had cooled down by now, so I put my sweatshirt on to help warm back up. Did my sets of get ups. Felt okay. Finished in about 10.5 minutes. I got in 9627 steps yesterday.

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.

Unseasonably Hot Outdoor Kettlebell Practice

When I started my training session this morning it was 55F, by the time I was finished less than an hour later it was 62F! This is unseasonably hot weather. The high today is supposed to be 75F which is 25F above the average high temperature for today of 50F. Beautiful, sunny morning. Just a week ago we go 4-5 inches of snow!

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/ 20 lbs.
1 Superset of 7 reps Push-ups & Australian Pull-ups

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 went well. Nothing out of the ordinary. Arm bars were a little shaky for some reason today. Threw in one superset of push-ups and Australian pull-ups. Did one more rep each than last time I did them. Total prep time 20:44.

Nothing out of the ordinary with regard to kettlebell practice. Knocked out my 100 swings and 10 get ups just like yesterday. Felt good. Better form on one hand swings. Total kettlebell time 20:11. Finished up yesterday with 8066 steps over 1k more than the day before that. Headed back in the right direction.

Warm Again

I stopped watching TV at 2200 hours and got under the covers. I was quickly asleep. However, my Fitbit Charge HR didn't recognize me as being asleep until after 0100! I'm sure I got more than hours of sleep as I didn't get up until about 0615. Therefore, I engaged in my kettlebell practice today after two days of skipping it due to lack of sleep.

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/ 20 lbs.

Simple and Sinister

• Two Hand Kettlebell Swings 2 x 10 x 35 lbs
• One Hand Kettlebell Swings 6 x 10 x 35 lbs R, L, R, L, R, L
• 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

It sure is a lot nicer to train outdoors when it's 50F rather than when it is in the 30s. It was warm enough that I had to take off my sweatshirt after completing swings and before starting getups as I was getting too hot. Anyway performance prep went well. I think I'll start doing arm bars with the 25lb kettlebell next week. Total prep time 20:21.

Swings felt good. I can really feel my glutes working more. Maybe they were asleep or at least napping? Hahaha! I usually start my one hand swings with my left hand as it is my non-dominant hand but today I switched that up. I also made that switch for get ups. 

The 35 pounder is beginning to feel light again even for 1 hand swings as well as get ups. I'm not going to rush and jump up to another weight yet. Next week I'll do my last sets of swings with one hand and the last set of get ups with the 35, too. Total kettlebell time 20:41.

I only got 7048 steps yesterday. However, that was the most steps I've gotten for days since Friday 01/06/2017. Maybe I can hit my goal of 9K today. BTW, despite a day of rain and the increasing warm temperatures check out the remaining pile of snow over my shoulder!

Cold Afternoon Simple and Sinister

I got up late. Kinda' lazed around for a while. Then did some chores until time for the Pittsburgh Steelers vs Miami Dolphins NFL playoff game. Hooray! Steelers won. Once it was over I headed outside in the cold to get in my daily 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/ 20 lbs.

Simple and Sinister

• Two Hand Kettlebell Swings 4 x 10 x 35 lbs
• One Hand Kettlebell Swings 4 x 10 x 35 lbs L, R, L, R
• Two Hand Kettlebell Swings 2 x 10 x 35 lbs
• Turkish Get Ups 2 x 1 x 25 lbs per side
• Turkish Get Ups 2 x 1 x 35 lbs per side
• Turkish Get Ups 1 x 1 x 25 lbs per side

When I was rolling my left hip, the problem one, was giving me hurting almost locking up when initiating rolls with my legs. I almost called it quits. But I persevered and it felt better after rocking and crawling. Then my right shoulder pinged me a bit and I almost decided to quit again.  However I finished my performance prep and my shoulder didn't complain during the arm bars. Total prep time 19:42.

So, I decided to try swings and make a set by set decision on whether to proceed or not. Made through all sets of swings with no complaints. I decided to take the get ups set by set, too. They actually felt good. I'm ready to switch another two sets of swings to one hand and go up on weight for another set of get ups. Total kettlebell time 20:50. Only 6654 steps yesterday. Sure to be even fewer steps today. Look how my glasses fogged up in the cold!

Kettlebell Practice and 6 Minute Abs

It was quite chilly this morning. It was also cloudy and gray. The forecast is for much colder weather and snow tonight or tomorrow. We'll see. At any rate, I layered up and got outside for my 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/ 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 4 x 10 x 35 lbs
• One Hand Kettlebell Swings 4 x 10 x 35 lbs L, R, L, R
• Two Hand Kettlebell Swings 2 x 10 x 35 lbs
• Turkish Get Ups 2 x 1 x 25 lbs per side
• Turkish Get Ups 2 x 1 x 35 lbs per side
• Turkish Get Ups 1 x 1 x 25 lbs per side

Performance prep pretty much as usual. I did tack on an "oldy but goody" Tim Ferriss' 6 minute abs for some direct ab work versus the more indirect work in both the warm up and Simple and Sinister. Total time of perf prep and abs was 23:27.

Remembered my plan for swings and get ups and executed it as planned. The 25 is feeling lighter and lighter for get ups. Getting more comfortable with one hand swings again. Total kettlebell time 19:44. Yesterday I got in 9599 steps, over my 9k step goal, and oh so close to 10k. And man are my glutes and hamstrings are still getting sore! The one hand swings are activating more muscles across my entire back. Good stuff.