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Adam Mundorf -- Wisdom of Simplicity

  • Rite of Passage 16kg : Off Day - 10/23/2022
    • Off Day Mobility
      • Joint Circling
      • Toe Touch/Reach Overhead
      • Stick Dislocates
      • Downward/Upward Dog
      • Straight Bridge
      • Seated Twist
    • Stretching
      • 90/90 Stretch
      • QL Straddle Stretch
        • Held onto a strap attached to a stationary object.
      • Bar Hanging
  • Health Numbers
    • Weight
      • 187.6
    • Resting Heart Rate
      • 54
    • Yesterday's Step Count
      • 16,086
 
  • Rite of Passage 16kg : Heavy Day - 10/24/2022
    • Simple and Sinister Warm-Up
      • 3(5) 16kg Prying Goblet Squats
        • 5 Curls on Last Rep of Each Set
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 16kg Kettlebell Halo
    • Presses
      • 5(1,2,3) 16kg Clean and Press
        • Superset
      • 5(1,2,3) Chin Up
    • Pulls
      • 3 Minute 16kg Two Handed Swing
        • 10 each Minute
          • 30 Total Swings
    • Post Workout Stretching
      • 90/90 Stretch
      • QL Straddle Stretch
        • Held onto a strap attached to a stationary object.
      • Passive Bar Hang
  • Health Numbers
    • Weight
      • 188.4
    • Resting Heart Rate
      • 56
    • Yesterday's Step Count
      • 16,054
 
End of Rite of Passage 16kg - Week 3
  • Everything felt really good this week. I'm certainly growing stronger and everything is feeling easier. I like getting all of my squatting in post workout and oftentimes the pre-workout warm-up is the most challenging part of the whole session. I have neglected squatting in the past and I'm happy to finally be addressing it in a simple to follow way.
 
  • Rite of Passage 16kg : Off Day - 10/25/2022
    • Off Day Mobility
      • Joint Circling
      • Toe Touch/Reach Overhead
      • Stick Dislocates
      • Downward/Upward Dog
      • Straight Bridge
      • Seated Twist
    • Stretching
      • 90/90 Stretch
      • QL Straddle Stretch
        • Held onto a strap attached to a stationary object.
      • Bar Hanging
  • Health Numbers
    • Weight
      • 187.2
    • Resting Heart Rate
      • 55
    • Yesterday's Step Count
      • 16,726
 
  • Rite of Passage 16kg : Off Day - 10/26/2022
    • Off Day Mobility
      • Joint Circling
      • Toe Touch/Reach Overhead
      • Stick Dislocates
      • Downward/Upward Dog
      • Straight Bridge
      • Seated Twist
    • Stretching
      • 90/90 Stretch
      • QL Straddle Stretch
        • Held onto a strap attached to a stationary object.
      • Bar Hanging
  • Health Numbers
    • Weight
      • 186.8
    • Resting Heart Rate
      • 56
    • Yesterday's Step Count
      • 7,119
 
Last edited:
  • Rite of Passage 16kg : Light Day - 10/27/2022
    • Warm-Up
      • 3(5) 16kg Prying Goblet Squat
        • 5 Curls last Rep of Each Set
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 16kg Halo
    • Presses
      • 5(1) 16kg Military Press
        • Superset
      • 5(1) Chin Up
    • Pulls
      • 5Minute 16kg Snatch
        • 3L/3R each Minute
          • 30 Total Snatches
    • Post Workout Stretching
      • 90/90 Stretch
      • QL Straddle Stretch
        • Held onto a strap attached to a stationary object.
      • Passive Bar Hang
    • Health Numbers
      • Weight
        • 188.4
      • Resting Heart Rate
        • 55
      • Yesterday's Step Count
        • 13,008
 
  • Rite of Passage 16kg : Variety Day - 10/28/2022
    • Simple and Sinister Warm-Up
      • 3(5) 20kg Prying Goblet Squats
        • 5 Curls on Last Rep of Each Set
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 20kg Kettlebell Halo
    • Loaded Carry Cook Drill
      • 20kg
    • Post Workout Stretching
      • 90/90 Stretch
      • QL Straddle Stretch
        • Held onto a strap attached to a stationary object.
      • Passive Bar Hang
  • Health Numbers
    • Weight
      • 188.4
    • Resting Heart Rate
      • 54
    • Yesterday's Step Count
      • 2,754
 
  • Rite of Passage 16kg : Medium Day - 10/29/2022
    • Simple and Sinister Warm-Up
      • 3(5) 16kg Prying Goblet Squats
        • 5 Curls on Last Rep of Each Set
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 16kg Kettlebell Halo
    • Presses
      • 5(1,2) 16kg Clean and Press
        • Superset
      • 5(1,2) Chin Up
    • Pulls
      • 8 Minute 16kg Two Handed Swing
        • 8 each Minute
          • 64 Total Swings
    • Post Workout Stretching
      • 90/90 Stretch
      • QL Straddle Stretch
        • Held onto a strap attached to a stationary object.
      • Passive Bar Hang
  • Health Numbers
    • Weight
      • 191.2
    • Resting Heart Rate
      • 56
    • Yesterday's Step Count
      • 14,609
 
  • Rite of Passage 16kg : Variety Day - 10/30/2022
    • Simple and Sinister Warm-Up
      • 3(5) 20kg Prying Goblet Squats
        • 5 Curls on Last Rep of Each Set
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 20kg Kettlebell Halo
    • Loaded Carry Cook Drill
      • 20kg
    • Post Workout Stretching
      • 90/90 Stretch
      • QL Straddle Stretch
        • Held onto a strap attached to a stationary object.
      • Passive Bar Hang
  • Health Numbers
    • Weight
      • 189.6
    • Resting Heart Rate
      • 55
    • Yesterday's Step Count
      • 17,636
 
  • Rite of Passage 16kg : Heavy Day - 10/31/2022
    • Simple and Sinister Warm-Up
      • 3(5) 16kg Prying Goblet Squats
        • 5 Curls on Last Rep of Each Set
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 16kg Kettlebell Halo
    • Presses
      • 1(1,2,3,4) 16kg Clean and Press
        • Superset
      • 1(1,2,3,4) Chin Up
      • 4(1,2,3) 16kg Clean and Press
        • Superset
      • 4(1,2,3) Chin Up
    • Pulls
      • 10 Minute 16kg Two Handed Swing
        • 10 each Minute
          • 100 Total Swings
    • Post Workout Stretching
      • 90/90 Stretch
      • QL Straddle Stretch
        • Held onto a strap attached to a stationary object.
      • Passive Bar Hang
  • Health Numbers
    • Weight
      • 189.2
    • Resting Heart Rate
      • 57
    • Yesterday's Step Count
      • 15,454
 
End of Rite of Passage 16kg - Week 4
  • Everything felt really good this week. I'm happy to begin military pressing with multiple presses from the shoulder on my light days.
 
  • Rite of Passage 16kg : Off Day - 11/01/2022
    • Off Day Mobility
      • Joint Circling
      • Toe Touch/Reach Overhead
      • Stick Dislocates
      • Downward/Upward Dog
      • Straight Bridge
      • Seated Twist
    • Stretching
      • 90/90 Stretch
      • QL Straddle Stretch
        • Held onto a strap attached to a stationary object.
      • Bar Hanging
  • Health Numbers
    • Weight
      • 192
    • Resting Heart Rate
      • 57
    • Yesterday's Step Count
      • 19,648
 
  • Rite of Passage 16kg : Light Day - 11/2/2022
    • Warm-Up
      • 3(5) 16kg Prying Goblet Squat
        • 5 Curls last Rep of Each Set
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 16kg Halo
    • Presses
      • 5(1,2) 16kg Military Press
        • Superset
      • 5(1,2) Chin Up
    • Pulls
      • 6 Minute 16kg Snatch
        • 3L/3R each Minute
          • 36 Total Snatches
    • Post Workout Stretching
      • 90/90 Stretch
      • QL Straddle Stretch
        • Held onto a strap attached to a stationary object.
      • Passive Bar Hang
    • Health Numbers
      • Weight
        • 189.2
      • Resting Heart Rate
        • 57
      • Yesterday's Step Count
        • 19,093
 
  • Rite of Passage 16kg : Variety Day - 11/3/2022
    • Simple and Sinister Warm-Up
      • 3(5) 20kg Prying Goblet Squats
        • 5 Curls on Last Rep of Each Set
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 20kg Kettlebell Halo
    • Loaded Carry Cook Drill
      • 20kg
    • Post Workout Stretching
      • 90/90 Stretch
      • QL Straddle Stretch
        • Held onto a strap attached to a stationary object.
      • Passive Bar Hang
  • Health Numbers
    • Weight
      • 191
    • Resting Heart Rate
      • 56
    • Yesterday's Step Count
      • 6,246
 
  • Rite of Passage 16kg : Medium Day - 11/4/2022
    • Simple and Sinister Warm-Up
      • 3(5) 16kg Prying Goblet Squats
        • 5 Curls on Last Rep of Each Set
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 16kg Kettlebell Halo
    • Presses
      • 5(1,2,3) 16kg Clean and Press
        • Superset
      • 5(1,2,3) Chin Up
    • Pulls
      • 11 Minute 16kg Two Handed Swing
        • 8 each Minute
          • 88 Total Swings
    • Post Workout Stretching
      • 90/90 Stretch
      • QL Straddle Stretch
        • Held onto a strap attached to a stationary object.
      • Passive Bar Hang
  • Health Numbers
    • Weight
      • 188.6
    • Resting Heart Rate
      • 54
    • Yesterday's Step Count
      • 11,536
 
  • Rite of Passage 16kg : Variety Day - 11/5/2022
    • Simple and Sinister Warm-Up
      • 3(5) 20kg Prying Goblet Squats
        • 5 Curls on Last Rep of Each Set
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 20kg Kettlebell Halo
    • Loaded Carry Cook Drill
      • 20kg
    • Post Workout Stretching
      • 90/90 Stretch
      • QL Straddle Stretch
        • Held onto a strap attached to a stationary object.
      • Passive Bar Hang
  • Health Numbers
    • Weight
      • 189.2
    • Resting Heart Rate
      • 55
    • Yesterday's Step Count
      • 15,551
 
  • Rite of Passage 16kg : Off Day - 11/06/2022
    • Off Day Mobility
      • Joint Circling
      • Toe Touch/Reach Overhead
      • Stick Dislocates
      • Downward/Upward Dog
      • Straight Bridge
      • Seated Twist
    • Stretching
      • 90/90 Stretch
      • QL Straddle Stretch
        • Held onto a strap attached to a stationary object.
      • Bar Hanging
  • Health Numbers
    • Weight
      • 189
    • Resting Heart Rate
      • 55
    • Yesterday's Step Count
      • 14,574
 
  • Rite of Passage 16kg : Heavy Day - 11/7/2022
    • Simple and Sinister Warm-Up
      • 3(5) 16kg Prying Goblet Squats
        • 5 Curls on Last Rep of Each Set
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 16kg Kettlebell Halo
    • Presses
      • 2(1,2,3,4) 16kg Clean and Press
        • Superset
      • 2(1,2,3,4) Chin Up
      • 3(1,2,3) 16kg Clean and Press
        • Superset
      • 3(1,2,3) Chin Up
    • Pulls
      • 5 Minute 16kg Two Handed Swing
        • 10 each Minute
          • 50 Total Swings
    • Post Workout Stretching
      • 90/90 Stretch
      • QL Straddle Stretch
        • Held onto a strap attached to a stationary object.
      • Passive Bar Hang
  • Health Numbers
    • Weight
      • 189.4
    • Resting Heart Rate
      • 56
    • Yesterday's Step Count
      • 16,794
 
What are your goals ? If I remember correct you Are stronger, but have chosen to train with relatively light weights ?
 
Anders said:
What are your goals ? If I remember correct you Are stronger, but have chosen to train with relatively light weights ?
Click to expand...
My goal is just to stick to something that I enjoy and so far so good. I chose the lighter weight because of how the volume ramps up with the RoP and with the warm-up before the main session, the 16kg is serving me well enough.
 
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