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The Simple Road Begins

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October 10

Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg

1HS 2 x 10 x 24 kg
TGU 6 x 2 x 20 kg

Great session tonight. I stayed pretty limber throughout the day by doing arm circles and body weight squats again today, so I really didn't feel the need to do any additional warm up. This workout is really challenging and yet it is more like S&S than a traditional workout, in that I am not having any issues working out day after day.
 
October 12

Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg

1HS 2 x 10 x 24 kg
TGU 2 x 3 x 16 kg, 2 x 2 x 20 kg, 2 x 1 x 24 kg.

Great workout this evening. This week has felt just off for me, only doing a set or two of swings instead of 10 sets every session. But this program is called "How to Get Better at Everything by Training Multiple Get-Ups", so they are the focus. It does feel good getting up with the different weights, for multiple reps. This will be the program for another week, then I will look at upping the weight for each session for 2 weeks before moving on to the last section.

Happy Friday!
 
October 14

Commando Rocks
Shoulder Stretching
2 x Lunge Stretch
2 x 90/90 stretch

Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg

1HS 2 x 10 x 24 kg
TGU 6 x 2 x 20 kg

Good workout this morning. Still feels weird only doing a couple sets of swings, but it is what it is. Mobility work felt great again this morning.
 
October 15
Week 2 Day 1 (Week 8 Day 1 of the Program)

Commando Rocks
Shoulder Stretching
T-Spine Mobility work, 2 sets

Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg

1HS 2 x 10 x 24 kg
TGU 2 x 3 x 16 kg, 2 x 2 x 20 kg, 2 x 1 x 24 kg.

Good workout this morning again today. Every rep felt strong and focused.
 
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October 16

Commando Rocks
Shoulder Stretching
90/90 stretch

Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg

1HS 4 x 10 x 20 kg
TGU 4 x 3 x 16 kg, 2 x 2 x 20 kg

Good overall session, swings felt crisp and the get ups were solid.
 
October 17

Commando Rocks
Shoulder Stretching
90/90 stretch

Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg

Presses 2 x 5 x 24 kg
TGU 6 x 2 x 20 kg

I went for presses tonight instead of swings, because I reread the article and realized that I should be doing different exercises. SFG II Jay Weedall, who designed this program, advocates for variety in the complementary lifts, like 2HS, Light Press, 1HS, Farmer's Carries.....all light enough to not impinge on the getup. The 24 kg was a little heavier than I thought it would be, so I will drop to the 20 kg kettlebell next time. So, I will change up the light volume complementary lifts for the next few weeks. Variety and a constant, sounds like a plan to me. All in all, great session. I am looking forward to tomorrow night's session.
 
October 18

Commando Rocks
Shoulder Stretching
Stomp and Hollow Drill, 2 reps each side

Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg

TGU 2 x 3 x 16 kg, 2 x 2 x 20 kg, 2 x 1 x 24 kg

I went light on the warm-ups tonight. I wanted to make sure I focused on my get ups. Per the articles posted by @Zack, focused on performing the stomp and hollow drill, consciously squeezing the glute of the straight leg before rolling up to my elbow, and treat each step of the getup like a pose (asana) in yoga. Wow, were my get ups great tonight. I am looking forward to tomorrow's session with this new-found guidance in performing this exercise.
 
October 19

Commando Rocks
Shoulder Stretching
90/90 stretch

Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg

Presses 4 x 5 x 20 kg
TGU 6 x 2 x 20 kg

Great session tonight. It seems that the 20 kg kettlebell is the one kettlebell that I am most comfortable with to date. Every lift felt great from start to finish. The next two days are scheduled days off for this program, but I will more than likely do some mobility drills on Saturday.

Happy Friday!
 
October 22

Commando Rocks
Shoulder Stretches
T-Spine Mobility drills
12kg arm bars
90/90 Stretch

Halos 3 x 10 x 20kg
Goblet Squats 3 x 5 x 20kg
TGU 2 x 3 x 20kg, 2 x 2 x 24kg, 2 x 1 x 28kg

I did more mobility work this session to begin focusing on mobility as well as strength. I went up 4kg in each set of get ups from last week, so no additional exercises, just focused on them. It felt great to get up with the 28kg kettlebell overhead. I was a little concerned, but I did it relatively easy, focus helps...;):eek:o_O:D
 
Thank you! I am enjoying this program. It is definitely a challenge, but an enjoyable one.

The Nail said:
The get-up is an odd one. It's a complex move that is a series of complex moves. Concentration/focus level ups definitely smooth things out. Nice work.
Click to expand...
 
October 23

Commando Rocks
Shoulder Stretching
Stomp and Hollow Drill, 2 reps each side
90/90 stretch

Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg

1HS 2 x 10 x 24 kg
TGU 4 x 3 x 20 kg, 2 x 2 x 24 kg

Good session tonight. I added swings, because I felt I needed them tonight, and they felt great. Get ups were strong and crisp, the stomp & hollow really help focus my mind when doing the get up.
 
October 24

Commando Rocks
Hamstring Stretch
Shoulder Circles

Halos 3 x 10 x 20kg
Goblet Squats 3 x 5 x 20kg

1HS 4 x 10 x 24kg
TGU 6 x 2 x 24kg

I stayed pretty limber throughout the day, so just some rocks and hamstring stretching along with circles to warm up my shoulders. What a workout tonight. Between the curls at the bottom of the Goblet Squats and the four sets of swings, I really upped my heart rate, which got me sweating, which always makes me work harder to keep sweating. I recovered between sets and I felt great once I was finished. Time for a half gallon or so of water and some food.
 
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October 25

Commando Rocks
Hamstring Stretch
Shoulder Circles

Fatigue hammered me all day today, Mental & physical fatigue grabbed me in the morning and never let go. So, I did some mobility and called it an evening. This was an unplanned day off, but a much needed one apparently. So, I will train tomorrow & Saturday, and restart this week on Sunday, dropping the load on some lifts to see if that is what caused my physical fatigue.
 
October 26

Well, life decided that I am taking a few days off. I ran late at work, sorting out minor fires, but the sheer volume made them a larger problem. Then, when I get home, my Grandson wants some Grandpa time...which of course has to happen. Then, my son decides that his dad deserves a scotch on the rocks.......yeah, no training when my boys are around....October 27 is a scheduled day off, so three days in a row I will not be training. This may be a good thing, then again it may not.
 
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