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.

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.

Day 2, Full Snatch and High Rep Front Squats

Full Snatch + OHS:

25kg x 1 + 3
30kg x 1 + 3

Front Squat:

50kg x 10
50kg x 5
50kg x 5

Notes:
- Did some mobility work prior to the overhead squatting (Episode 363) to open the hips and some to open the shoulders. Still not perfectly upright in the overhead squat and working on my ankle flexibility as well.
- Wanted to make 3 x 10 reps, but ran out of breath. Will get more reps next time.