Three Straight Days of Original Strength Resets plus 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/ arms then legs
• Rocking - 20 reps
• Crawling - 2 minutes

Simple and Sinister (shortened)

• Kettlebell Swings 7 x 10 x 44 lbs.
• Turkish Get Ups 2 x 1 x 25 lbs. per side
• Turkish Get Ups 3 x 1 x 35 lbs. per side

Warm up 13 minutes. Practice 17 minutes. My heart rate was around 126 at the end of my 7th set of swings. It was around 113 or so during the get ups. The OS reset made me feel good. I kinda feel like I could up my sets of swings to 10 but I'll hold off for a couple more days. I think my next increase will be to do 1 set of get ups w/ 25 and 4 w/ 35.

Got My Practice In

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

Simple and Sinister (shortened)

• Kettlebell Swings 7 x 10 x 44 lbs.
• Turkish Get Ups 2 x 1 x 25 lbs. per side
• Turkish Get Ups 3 x 1 x 35 lbs. per side

Not much to say, same as yesterday. Warm up 16 minutes. Practice 17 minutes.

Muggy Evening Kettlebell Practice

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 2 x 1 x 25 lbs. per side
• Turkish Get Ups 3 x 1 x 35 lbs. per side

I didn't practice yesterday. My hip was hurting more than usual in the evening once I got finished cooking dinner. Felt better today. Go figure. Warm up 13:36. Kettlebells 19:15. Disappointed in how long the kettlebell practice took. I was just slow on the get ups. Since I was wobbly last time, I decided to do my first two sets of get ups with 25 lbs. and then 35 lbs for the last three sets. Felt good over all.

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.

Midafternoon Outdoor Kettlebell Practice

Took me a long time to get around to my training today. Not sure why. Felt good once I got started.

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 5 x 10 x 44#
• Turkish Get Ups 3 x 1 x 35# (per side)

This is a nice sequence. Gets the blood flowing. Makes me feel good and only takes about 30 minutes. I felt strong enough and confident enough to use the 44# kettlebell for all 5 sets of swings. After that I powered through the getups. Felt smooth and strong. My pulse at the end was 113 bpm. The warmups took 24:17 while the kettlebell practice took only 11:10.

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.