I started this last week, so just done the third session of week 2 today.
Previously I had just finished 2 six week blocks (with a week off between them) working towards Simple, and have posted about that elsewhere.
For SSDT the exercises I'm using are:
Racked double KB squat, 2 x 20kg.
Double KB press, 2 x 16kg.
Weighted KB pull-up, 1 x 12kg.
It's been steady so far, none of the sessions have felt near my limit. Today was the heavy session for the pull-ups and that's been the hardest so far. It builds though and think last week before the de-load week (week 7) and then test week (week 8) will be 60 of each exercise for the heavy session, and think 60 weighted pull-ups will be hard. I could go heavier with squats (2 x 24kg maybe?) and possibly press (2 x 20kg maybe), but happy to not push it too much, and after this I plan to do Dry Fighting Weight with 2 x 20kg, and then repeat with 2 x 24kg.
Warm-up wise I'm doing:
400m steady jog.
2 rounds of a little mobility complex.
3 rounds of:
7 x KB swings (2H/LH/RH) with 1 x 20kg.
5 x KB squats with 2 x 16kg.
3 x KB presses with 2 x 12kg.
1 x pull-ups at bodyweight.
TBH the reps are low, mostly 2, for the first 'circuit', so think I could cut the warm-up down, but enjoy it and does feel like I sometimes need it as I train in the morning not long after getting up.
I train SSDT on Mon/Wed/Fri, and then on Tues/Thurs/Sat (Sun is total rest day) I do a 2H KB swings workout, 7 x EMOM at 40kg. Wave time, starting at 16 mins session 1 week 1, then 18 and 20 that week, then week 2 do 18, 20, 22 mins; then week 3 do 20, 22, 24 mins, etc. building up to 30 mins EMOM on last session of week 6, then will de-load for a week. Swings feel like they compliment the other stuff well, and I love them!