kettlebell press

2x 20kg kettlebell press x 3 reps x 11 sets in 16 minutes 

single kettlebell complex

2 Circuits of:

• Swing x 15 two arm (24kg)
• Clean and press x 5+5 (2 reps with 24kg, rest with 20kg)
• Swing x 5+5 one arm (24kg)
• Clean and front squat x 5+5 (20kg)
• Swing x 20 alternating or 10+10 one arm (24kg)
• Get-up x 1+1 (24kg)
• Swing x 15 two arm (24kg)
• Snatch x 5+5 (24kg)
• Swing x 5+5 one arm (24kg)
• Rested 15-30 seconds between exercises
  
• Rested 2 minutes between sets

Notes :

- finished first circuit in 07:30 and both circuits in 17:30. 

- front squats with 1 kettlebell required a lot of work from my core. Will have to work on these. 

Snatch volume day

5 sets:

Kettlebell Snatch 10+10 w/ 20kg
1 minute rest between sets

Notes:

- Left hand pinky was grazing the handle excessively.

- used gymnastics grips to protect the hands.

Will tape next time 

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/
  

 

Yin Yoga Day 2

Another day of flexibility:

Mountain Top Yin

Simple & Sinister Day 19

Turkish Getups w/24kg x 5 x 1L + 1R

That's it. 

Yin Yoga

Took some rest today:

Yin Yoga sequence for hips & legs

Simple & Sinister Day 18

50 total swings w/32 kg.

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 10

Swings w/32kg x 4 x 5L+5R
Swings w/24kg x 1 x 5L+5R
Rested enough between sets

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


Notes:
-Had some intense soreness in my hamstrings after today's workout. Ordered some Epsom Salts and am hoping to soak away the soreness if it persists.

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.