Ondrej Ivan
Level 4 Valued Member
Hello there. Some personal information for starters:
I am 26, 170cm tall, 72kg light. I have little training history, I always worked out just enough to keep myself healthy, I am not an athlete, nor do I wish to become one.
In the beginning of the year, I was on my way to Simple goal. I started compressing rest periods on my 1H Swings with 24kg and I started to introduce 24kg Get-ups (one rep L/R per workout). However, life happened and I could no longer sacrifice that much time and I ended up doing my S&S only 2 days a week. Since I started seeing little to no progress on this very modest training volume, I have eventually quit.
I decided to start working out again (so my body won't rot) and I made myself simple 3 days a week (I cannot sacrifice more than 3) training program, based on Al Ciampa's PT manual and S&S book. I constructed it to be fun, simple, included exercises that make me feel good, interesting (for me), and I would be really thankful if the community critiqued it for me.
Warm-up:
OS Resets: Segmental Rolls; 100m Crawl Progression; Rocks and Nods
Mobility with 16kg KB: Goblet Squat/Halo combo until loose; Get-up/Arm Bar combo until loose
Day 1:
OA Press (clean only once & with both hands) 15x-25x (sets to comfortable stop) with 16kg-24kg
2H Swings (pop & float) 5x10 (eventually 10x10) with 24kg
Suitcase Carry
Day 2:
Goblet Squat 15x-25x (sets to comfortable stop) or TGU 1x-5x with 16kg-24kg
2H Swings (pop & float) 5x10 (eventually 10x10) with 24kg
Rack Carry
Day 3:
Tactical Pull-up 15x-25x (sets to comfortable stop)
2H Swings (pop & float) 5x10 (eventually 10x10) with 24kg
Waiter Carry
Cool-down:
Hang on a bar
90/90 stretch
Brettzel
This is it. Simple, all patterns, time economical. Upgrade ideas or pointing out mistakes and my stupidity is all appreciated.
I am 26, 170cm tall, 72kg light. I have little training history, I always worked out just enough to keep myself healthy, I am not an athlete, nor do I wish to become one.
In the beginning of the year, I was on my way to Simple goal. I started compressing rest periods on my 1H Swings with 24kg and I started to introduce 24kg Get-ups (one rep L/R per workout). However, life happened and I could no longer sacrifice that much time and I ended up doing my S&S only 2 days a week. Since I started seeing little to no progress on this very modest training volume, I have eventually quit.
I decided to start working out again (so my body won't rot) and I made myself simple 3 days a week (I cannot sacrifice more than 3) training program, based on Al Ciampa's PT manual and S&S book. I constructed it to be fun, simple, included exercises that make me feel good, interesting (for me), and I would be really thankful if the community critiqued it for me.
Warm-up:
OS Resets: Segmental Rolls; 100m Crawl Progression; Rocks and Nods
Mobility with 16kg KB: Goblet Squat/Halo combo until loose; Get-up/Arm Bar combo until loose
Day 1:
OA Press (clean only once & with both hands) 15x-25x (sets to comfortable stop) with 16kg-24kg
2H Swings (pop & float) 5x10 (eventually 10x10) with 24kg
Suitcase Carry
Day 2:
Goblet Squat 15x-25x (sets to comfortable stop) or TGU 1x-5x with 16kg-24kg
2H Swings (pop & float) 5x10 (eventually 10x10) with 24kg
Rack Carry
Day 3:
Tactical Pull-up 15x-25x (sets to comfortable stop)
2H Swings (pop & float) 5x10 (eventually 10x10) with 24kg
Waiter Carry
Cool-down:
Hang on a bar
90/90 stretch
Brettzel
This is it. Simple, all patterns, time economical. Upgrade ideas or pointing out mistakes and my stupidity is all appreciated.