zone 2 + Snatch prep day

AM:

45 minute bikerg ride (zone 2 work) on Trainerroad

Lunchtime:

Movement prep

• Get-up: 24kg x 2+2 x 2 sets
• Single leg deadlift 24kg x 5+5 x 2 sets

Warmup two arm swing :

24kg x 10

32kg x 10

EMOM 10min: 

Two-arm swings x 10 reps with 40kg

 

NOTES: 

• HRV was quite high this morning (97ms)
• Two arm swings lost some height towards the last 4 sets. 

• Trying something new with the programming, inspired by: https://www.strongfirst.com/strongfirst-sfg-kettlebell-certification-prep-guide/
  

 

Simple & Sinister Day 18

Two Hand Swings w/32kg x 25, 15, 15, 25

Rested enough between sets

NOTES: 
- Decided to skip the TGU's today.
- Some more Yin Yoga this evening:

Simple & Sinister Day 17

Swings w/32kg x 7L+7R,rest, 5L,5R,5L,5R, rest, 5L,5R,5L,5R, rest, 5L+5R rest, 5L+5R

Rested enough between sets

Turkish Getups w/24kg x 2 x 1L + 1R

NOTES: 
-Callouses are acting up. Felt good on the swings.
-Am working on my flexibility a lot lately and am regularly stretching for > 30 mins in the evening (doing some yin yoga sessions at home).

Simple & Sinister Day 16

Swings w/32kg x 6 x 5L + 5R

Rested enough between sets

Turkish Getups w/24kg x 3 x 1L + 1R

NOTES: 
- Had a stomach flu from last week saturday to this week monday. Took me some time for my intestinal flora to be back up to speed
- Swings felt really strong. I am excited to to be upping the volume soon.
- Did some Yin Yoga yesterday. A great way to unwind (unlike some fast-moving yoga routines) an work on hip flexibility. 

Simple & Sinister Day 15

Swings w/32kg x 15L + 15R
Rested enough
Swings w/32kg x 15L + 15R




NOTES:
-Chalk makes swinging a lot easier. Both on the grip and the callouses.
-Was pressed for time today, so left out the Turkish Get-Ups and condensed the swings.

Simple & Sinister Day 14

Swings w/32kg x 7 x 5L+5R
Rested enough between sets

Turkish Get-up w/24kg x 4 x 1L + 1R

Simple & Sinister Day 13

Swings w/32kg x 6 x 5L+5R
Rested enough between sets

Turkish Get-up w/24kg x 4 x 2L + 1R

Simple & Sinister Day 12

Swings w/32kg x 6 x 5L+5R
Rested enough between sets

Turkish Get-up w/24kg x 4 x 1L + 1R

Simple & Sinister Day 11

Swings w/32kg x 5 x 5L+5R
Rested enough between sets

Turkish Get-up w/24kg x 3 x 1L + 1R





Notes:
-Used athletic tape and gymnastic grips for callouses.
-Turkish Get-ups are getting more stable

Simple & Sinister Day 9

Swings w/32kg x 3 x 5L+5R
Swings w/24kg x 2 x 5L+5R
Rested enough between sets

Turkish Get-up w/24kg x 1L + 1R
Turkish Get-up w/16kg x 4L + 4R (alternating hands)

Notes:
-The 32kg swings are noticeable heavier, but I'm up for it
-The Turkish Get-Up with the 24kg really forces one to pay attention to perfect form. Any 'muscling' through the movement is not recommended. Once I did one rep with the 24kg I really tried to pay as close attention to the movement executed with the 16kg.

Simple & Sinister Day 8

Swings w/ 24kg x 60-40 (switched hands every 5 reps).
Completed the above in 4min12seconds, rested without setting the kettlebell down.

Rested +/- 1 min  after the above then:

Turkish Get-Ups w/16kg : 5 x 1L+1R

Notes:
-Will be switching to a 32kg KB for swings, gradually (set by set).
Same thing for get-ups. Will gradually start using the 24kg for getups.
-The set of 100 swings was tougher than anticipated. Will keep coming  back to these to make sure these get 'easy'. 

Simple & Sinister Day 7

Swings w/ 24kg x 30-20-30 (switched hands every 5 reps).
Completed the above in 4min50seconds, took some rest between sets.

Rested 1 min15seconds after the above then:

Turkish Get-Ups w/16kg : 5 x 1L+1R


NOTES:
- Wanted to test my work capacity today. Feels like 100 reps in 5 minutes is well within reach.
- Wore gymnastic grips on my right hand and used a modified grip (cocked my wrist towards my body as you sometimes see done during a heavy farmer's walks) to spare a recently popped blister near my right middle finger.

Simple & Sinister Day 6

Swings w/ 24kg x 7 x 5L+5R
Rest between sets

Turkish Get-Ups w/16kg : 5 x 1L+1R


NOTES:
- Didn't time it this time
- The Turkish Get-ups are feeling smoother and smoother.

Simple & Sinister Day 5

Swings w/ 24kg x 7 x 5L+5R
Rest between sets

Turkish Get-Ups w/16kg : 5 x 1L+1R


NOTES:
- Same timing: approximately 13 mins.
- Will be upping the sets as soon as I feel ready. Probably in the next coming days.

Simple & Sinister Day 4

One Arm Swings w/ 24kg x 7 x 5L+5R
Rest between sets

Turkish Get-Ups: 5 x 1L+1R


NOTES:
- The whole workout took approximately 13 mins.

Simple & Sinister Day 3

Swings w/ 24kg x 6 x 5L+5R
Rested a bit less than last time (still not timing it)

Turkish Get-Ups: 5 x 1L+1R

Notes:
-Added a set of swings today. Will keep adding one set until I reach 10.
-Felt quite solid in the Turkish Get-Ups. Didn't have to pause at any time.

Simple & Sinister day 2

Swings w/24kg: 5 x 5L+5R
Rest a bit longer than yesterday between sets

Turkish Get-Up w/16kg: 5 x 1L+1R

NOTES:
-Managed to get all reps unbroken on the Turkish Get Up today. Probably due to the fact that I took it a bit easier on the rest intervals.

Strongfirst Program Minimum

Am going to try to get training every day, but minimally:

Here's what I plan to do every day (on top of the O-Lifts once a week):

One Arm Swings w/24kg KB : 5 x 5L+5R
Rest as needed

Turkish Get-up w/ 16kg KB:
5 x 1L + 1R (alternating sides)

NOTES:
-Could not get through the entire set of getups. I rested after the 2nd and 4th set.

Swings Day 7

Swings w/ 45kg x 20, 20, 20, 15, 15 1 minute rest between sets Notes: -This weight is starting to feel lighter. Will probably add 10kg in the next week or so. -Starting my experiment with Biotest's Mag 10 1 hour post workout.

Swings Day 6

Swings w/ 45kg x 10, 15, 15, 15, 20 1 minute rest