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Less is More

Up 5:30, train 6:40
Extended relaxation warm up

OHS:
32k, 10x10 !
:):):):):):):):):):)
15 breaths between sets
Foci:
  • Keeping the shoulders over the ankles
  • A strong initial hike on first rep
  • Keeping loaded arm straight
  • Making my grip on the bell an immobile hook
TGU:
16k, 5x1
12-15 breaths between sets
Foci:
  • Flexing the loaded wrist in towards the palm
  • Crushing the handle with pinkie/ring fingers
  • Making the body one piece
  • Keeping the unloaded shoulder tight against the deck

The swings were 51% easy, 49% hard. I am grateful for the progress I've made.
 
Up 5:30, train 6:40
Extended relaxation warm up

Two hand shadow swing, ultra light/volume control work:
16k, 10x10
10 breaths between sets
Foci:
  • Keeping the shoulders over the ankles
  • A strong initial hike on first rep
TGU:
16k, 5x1
12-15 breaths between sets
Foci:
  • Flexing the loaded wrist in towards the palm
  • Crushing the handle with pinkie/ring fingers
  • Making the body one piece
  • Keeping the unloaded shoulder tight against the deck

I've been sleeping poorly again the past week. Today I had nothing in the tank. I used up my reserves for my stellar training yesterday.
Still, I am pleased I got this session in; a victory over myself!
 
Up 5:30, train 7:00
Extended relaxation warm up

OHS:
32k, 10x10
15 breaths between sets
Foci:
  • POWER
    • Keeping the shoulders over the ankles
    • A strong initial hike on first rep
    • Keeping loaded arm straight
    • Making my grip on the bell an immobile hook
TGU:
24k, 5x1
12-15 breaths between sets
Foci:
  • BODY IS ONE PIECE
    • Flexing the loaded wrist in towards the palm
    • Crushing the handle with pinkie/ring fingers
    • Keeping the unloaded shoulder tight against the deck

Grateful for how smooth this went! Happy I was able to do all sets with the challenge bells.
Swings challenging today compared to Tuesday as I was focusing on moving powerfully which challenges the body. 60% hard, 40% easy.
TGUs were slightly wobbly as expected, due to pushing the swings so hard beforehand. Also 60% hard, 40% easy.
 
Up 5:30, train 7:00
Extended relaxation warm up

OHS:
32k, 10x10
15 breaths between sets
Foci:
  • POWER
    • Keeping the shoulders over the ankles
    • A strong initial hike on first rep
    • Keeping loaded arm straight
    • Making my grip on the bell an immobile hook
TGU:
16k, 5x1
12-15 breaths between sets
Foci:
  • BODY IS ONE PIECE
    • Flexing the loaded wrist in towards the palm
    • Crushing the handle with pinkie/ring fingers
    • Keeping the unloaded shoulder tight against the deck
Went lighter on TGU than planned; I smacked the $hit out of my right wrist on a door handle...gust of wind closed the door on me at light speed velocity.
However, I am still grateful that I was able to do OHS 32k/10x10 two days in a row!
 
One hand swings, I'm sure
 
Up 5:30, train 7:20
Super Extended relaxation warm up
Took a while to get my mind right

OHS:
32k, 10x10
15 breaths between sets
Foci:
- Keeping the shoulders over the ankles
- A strong initial hike on first rep
- Making my grip on the bell an immobile hook with a straight arm
- POWERFULLY swinging the bell to chest height using only hips


TGU:
24k, 5x1
12-15 breaths between sets
Foci:
- BODY IS ONE PIECE
- Flexing the loaded wrist in towards the palm
- Crushing the handle with pinkie/ring fingers
- Keeping the unloaded shoulder tight against the deck

Three days in a row with OHS 32k/10x10; two days of which I was able to use 24k strongly in TGU.
The plan is to make this format the standard for now. Occasionally, I want to mix in 'soft test' days where I push the OHS rest periods down somewhat and/or use the 32k on the TGU.
Against, just a soft test because:
'S& S is an “easy strength” and “easy endurance” program.'
 
Fasting hour 20 of 24

Up 5:30, "train" 7:20
Extended relaxation warm up

Gob Sq: 3 sets of 5 w/16k
SF Hip Bridges: 3 sets of 5
Halos: 3 sets of 3 w/16k
No swings/get ups.

Today was about greasing the groove of waking up early and getting things done. I'm close to my body weight and waist size goals. I should be able to cut back the fasting duration soon, and go back to 7 days a week training.
 
Up 5:30, train 6:50
Extended relaxation warm up
Felt great after taking an 'off-day yesterday'...glad I did warmups at least yesterday.

OHS:
32k, 10x10
15 breaths between sets
Foci:
- Keeping the shoulders over the ankles
- A strong initial hike on first rep
- Making my grip on the bell an immobile hook with a straight arm
- POWERFULLY swinging the bell to chest height using only hips
- Tall spine

Hips are accumulating some soreness...going to lay off the QL straddle for a couple days.

TGU:
24k, 5x1
15-20 breaths between sets
Foci:
- BODY IS ONE PIECE
- Flexing the loaded wrist in towards the palm
- Crushing the handle with pinkie/ring fingers
- Keeping the unloaded shoulder tight against the deck
- Tall Spine

Overall, both movements are getting smoother every day.
 
Up 5:30, train 6:50
Extended relaxation warm up

THS:
24k, 10x10
10 breaths between sets
Foci:
- Keeping the shoulders back and down

TGU:
16k, 5x1
12-15 breaths between sets
Foci:
-Flexing the loaded wrist in towards the palm
- Lats
- Tall Spine

Just felt like doing some THS's today. These are a harder on my knees; probably not tracking correctly.
 
Up 5:30
No training today, just walking & stretching.

I hit my waist size goal of 33.5" (50% of height)!
- Measured around the belly button

Now I will cut the Saturday to Sunday fast to 20 hours. This way I can take some BCAAs and get a 6th training day Sunday morning. I will still fast Tuesday to Wednesday for 24 hours.
 
Up 5:30, train 6:40
Extended relaxation warm up

OHS:
24k, 10x10
15 breaths between sets
Foci:
- tall spine
- floating the bell

TGU:
16k, 5x1
12-15 breaths between sets
Foci:
- wrist flexed in
- 'powerful' power breathing

Yesterday and this morning was odd...last night my elbows were hurting and today I had a headache. Just in case, I listened to my body and backed off of my original plan for today. Very strange.

Felt great after training!
 
Up 5:15, train 7:00
Extended relaxation warm up
Felt great after taking an 'off-day yesterday'...glad I did warmups at least yesterday.

OHS:
32k, 10x10
15 breaths between sets
Foci:
- Keeping the shoulders over the ankles
- A strong initial hike on first rep
- Making my grip on the bell an immobile hook with a straight arm
- POWERFULLY swinging the bell to chest height using only hips
- Tall spine

TGU:
24k, 5x1
15 breaths between sets
Foci:
- BODY IS ONE PIECE
- Flexing the loaded wrist in towards the palm
- Crushing the handle with pinkie/ring fingers
- Keeping the unloaded shoulder tight against the deck
- Tall Spine

This was an awesome session! I OWNED every rep on every set. Incredibly grateful!
 
Up 6:00, train 7:45
Extended relaxation warm up

OHS:
32k, 10x10
10 breaths between sets!!
Foci:
- Letting the knees and ankles flex
- Not to the point of losing hamstring tightness or tall spine!​
- Keeping the Alpha Male generals apart (ears and shoulders apart)
- POWERFULLY swinging the bell chest high

I wasn't that much more recovered between 5 breaths and 10. I have the lung capacity to hit the OHS simple goal, but the grip/forearm endurance isn't quite there yet.
Soon.

TGU:
16k, 5x1
15 breaths between sets
Foci:
- Keeping unloaded side (from shoulder on down) on the deck in in roll to elbow
- This really recruits the abs and obliques!​
- Squeezing the knees together on the upward lunge

Not quite ready to mix in 32 TGU.
Soon.


I changed my mind 4 times about attempting the 32k OHS with 10 breaths rest. In the end it was the right choice; I not only hit the goal but did it strongly. Felt great to decimate this milestone.
 
Up 5:15, train 6:45
Extended relaxation warm up

Two Hand Shadow Swings:
24k, 10x10
15 breaths between sets
Foci:
- POWER-FULL swing
- Tracking the knees correctly
- Shoulder packing
Really learning some fine points about using the knees correctly.


TGU:
16k, 5x1
15 breaths between sets
Foci:
-Flexing the loaded wrist in towards the palm
- Abs/obliques
- Tall Spine

Was feeling toasted from the past few training sessions and the fasting. After getting in my BCAAs and warm ups the session went great.
Oddly my waist was down another solid 1/4" between Wednesday and today. My body weight is also down another full pound.
 
Up 5:15, train 6:30
Extended relaxation warm up

OHS:
24k, 10x10
10 breaths between sets
Foci:
- Keeping hamstring tightness while flexing knees appropriately
- Keeping the Alpha Male generals apart (ears and shoulders apart)
- POWERFULLY swinging the bell chest high

TGU:
24k, 5x1
15 breaths between sets
Foci:
- Recruiting abs and obliques by keeping the torso glued to the floor until sit up
- Keeping the head down during the roll to elbow as much as possible
- Squeezing the knees together on the upward lunge

Shoulder girlde is accumulating some stiffness/soreness.

Going to experiment with the following template:
Session A:
OHS 32k
TGU 16k

Session B:
OHS 24k
TGU 24k/32k

This should allow me to workaround the wrist/forearm limitations and allow the OHS and TGU both to progress. At some point, I'll fold the 32k OHS/TGU in together.
 
A while back I was working with Darren Best with his S&S when he was at a similar progression as you are now; he did what you describe for a few weeks with good results -- heavy swings and lighter get-ups one day, lighter swings and heavy get-ups the next day. I think it's a good way to proceed, and certainly worth a try.
 
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