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A Norseman's Journey

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- Practice at home -

Warm-up
- Goblet squats, Hip bridge, Halos x 3x5

Practice
- One-arm swings, 5x10 - 24, 32, 24, 32, 24
- Get-ups, 5x1 - 24, 32, 32, 32, 24

Cool down
- 90/90 stretch, QL Straddle 2x30sec hold


Full night of sleep did wonders. Ready to take on another night of the sleepless baby :)
 
- Practice at home -

Warm-up
- Goblet squats, Hip bridge, Halos x 3x5

Practice
- One-arm swings, 5x10 - 24, 32, 32, 32, 24
- Get-ups, 5x1 - 24, 32, 32, 32, 24

Cool down
- 90/90 stretch, QL Straddle 2x30sec hold
 
- Simple & Sinister -

Warm-up
- Goblet squats, Hip bridge, Halos x 3x5

Practice
- Shadow swings, 10x10 - 24, 24, 24, 24, 24, 24, 24, 24, 24, 24
- Slow get-ups, 5x1 - 16, 16, 16, 16, 16

Cool down
None. We had a little diaper situation at home :D


Stiff lower back since a couple of days. Same old issue. It come and goes. Did light shadow swings and slow get-ups.
 

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- Simple & Sinister -

Warm-up
- Goblet squats, Hip bridge, Halos x 3x5

Practice
- One-arm swings, 5x10 - 24, 32, 24, 32, 24
- Get-ups, 5x1 - 24, 32, 32, 32, 24

Cool down
- 90/90 stretch, QL Straddle 2x30sec hold
 
- Simple & Sinister -

Warm-up
- Goblet squats, Hip bridge, Halos x 3x5

Practice
- One-arm swings, 5x10 - 24, 32, 32, 32, 24 (10 minutes)
- Get-ups, 5x1 - 24, 32, 32, 32, 24 (6:40 minutes)

Cool down
- 90/90 stretch, QL Straddle 2x30sec hold


Pushed the pace today to gauge myself. The swings were EMOM for 10 minutes. Pushed the Get-ups close to maximum. Six weeks ago I got 21: minutes. Today I got 16:40 minutes. Very satisfied with that!
 
- Simple & Sinister -

Warm-up
- Goblet squats, Hip bridge, Halos x 3x5

Practice
- One-arm swings, 5x10 - 24, 32, 32, 32, 32
- Get-ups, 5x1 - 32, 32, 32, 32, 32

Cool down
- 90/90 stretch, QL Straddle 2x30sec hold
 
- Simple & Sinister -

Warm-up
- Goblet squats, Hip bridge, Halos x 3x5

Practice
- One-arm swings, 5x10 - 32, 32, 32, 32, 32
- Get-ups, 5x1 - 32, 32, 32, 32, 32

Cool down
- 90/90 stretch, QL Straddle 2x30sec hold


First time I use the 32 for every set in both swings and get-ups! Thats a milestone in its own! (y)
 
- Simple & Sinister -

Warm-up
- Goblet squats, Hip bridge, Halos x 3x5

Practice
- One-arm swings, 5x10 - 32, 32, 32, 32, 32
- Get-ups, 5x1 - 32, 32, 32, 32, 32

Cool down
- None
 
- Simple & Sinister -

Warm-up
- Goblet squats, Hip bridge, Arm bar x 3x5

Practice
- One-arm swings, 5x10 - 32, 32, 32, 32, 32
- Get-ups, 5x1 - 32, 32, 32, 32, 32

Cool down
- 90/90 stretch, QL Straddle 2x30sec hold


First two sets of swings were a bit off, but the last three felt great! Solid get-ups.
 
- Simple & Sinister -

Warm-up
- Goblet squats, Hip bridge, Arm bar x 3x5

Practice
- One-arm swings, 5x10 - 32, 32, 32, 32, 32
- Get-ups, 5x1 - 32, 32, 32, 32, 32

Cool down
- 90/90 stretch, QL Straddle 2x30sec hold


Technique was a bit off today.
 
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- Simple & Sinister -

Warm-up
- Goblet squats, Hip bridge, Arm bar x 3x5

Practice
- One-arm swings, 5x10 - 32, 32, 32, 32, 32
- Get-ups, 5x1 - 32, 32, 32, 32, 32

Cool down
- None


Felt better today!
 
Last edited by a moderator:
- Simple & Sinister -

Warm-up
- Goblet squats, Hip bridge, Arm bar x 3x5

Practice
- One-arm swings, 5x10 - 32, 32, 32, 32, 32
- Get-ups, 5x1 - 32, 32, 32, 32, 32

Cool down
- 90/90 stretch, Hip stretch 2x30sec hold



14:32min ... Simple Achieved! (y) 15 weeks, 3,5 sessions per week in average.
 
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- Strength Aerobics -

Warm-up
- Goblet squats, Halos x 3x5

Practice
- Clean-Press-Squat, 16kg x 20 min/25 sets

Cool down
- 90/90 stretch, Tactical frog 2x30sec hold


First time doing SA. A very new experience! Decided to go light and get a feel for the movements. Will add in the 24kg every other set next session.
 
- Simple & Sinister -

Warm-up
- Goblet squats, Hip bridge, Arm bar x 3x5

Practice
- Clean and Press, 1x1, 2, 3 - 24, 24, 24
- One-arm swings, 5x10 - 32, 32, 32, 32, 32
- Get-ups, 5x1 - 16, 24, 32, 24, 16

Cool down
- None


Since I love swings and don't know how many sessions per week I´m able to do, I´ve decided to continue S&S with the addition of press practice prior to S&S as per Dan John in the "Things are going so well ..." article.
 
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- Simple & Sinister -

Warm-up
- Goblet squats, Hip bridge, Halos x 3x5

Practice
- One-arm swings, 5x10 - 32, 32, 32, 32, 32
- Get-ups, 5x1 - 32, 32, 32, 32, 32
- Clean and Press, 1x1, 2, 3 - 24, 24, 24

Cool down
- None


Due to family obligations I try to shorten my sessions by scaling back the cool down. I need the full warm up. Will do the stretches on non training days from now on.
 
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- Simple & Sinister -

Warm-up
- Goblet squats, Hip bridge, Halos x 3x5

Practice
- One-arm swings, 5x10 - 32, 32, 32, 32, 32
- Get-ups, 5x1 - 32, 32, 32, 32, 32

Cool down
- 90/90 stretch, QL Straddle 2x30sec hold



Have had that good `ol stiffness in my lower back for a few days. Need to do more OS to remedy that!
 
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- Simple & Sinister -

Warm-up
- Goblet squats, Hinges, Halos x 3x5

Practice
- One-arm swings, 5x10 - 24, 32, 24, 32, 24
- Get-ups, 5x1 - 24, 24, 24, 24, 24
- Push-ups x 6, 6, 4, 4, 16 (max -1)

Cool down
- None



Since the last thread I started regarding how I should train now while being a dad to a newborn I´ve come to the conclusion to go with S&S+Push-ups .. at least @pet' will be happy :D I simply can't control how many Kettlebell sessions I can do each week, but I can always do 5 sets of push-ups like USNA program.
 
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