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Adam Mundorf -- Wisdom of Simplicity

  • Simple and Sinister
    • Warm-Up
      • 3(5) 16kg Prying Goblet Squat
        • 5 Curls Last Rep of Each Set
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 16kg Kettlebell Halo
    • One Handed Swing
      • 10(10) 16kg One Handed Swing
    • Turkish Get Up
      • 5(1) 16kg Turkish Get Up
        • Used one arm floor press to get the bell into and out of position.
    • Post Workout Stretching
      • 90/90 Stretch
      • QL Straddle Stretch
        • Held onto a strap attached to a stationary object.
      • Passive Bar Hang
  • Health Numbers
    • Weight
      • 192.2
    • Resting Heart Rate
      • 60
 
  • Simple and Sinister
    • Warm-Up
      • 3(5) 16kg Prying Goblet Squat
        • 5 Curls Last Rep of Each Set
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 16kg Kettlebell Halo
    • Two Handed Swing
      • 10(10) 16kg Two Handed Swing
    • Turkish Get Up
      • 5(1) 16kg Turkish Get Up
        • Used one arm floor press to get the bell into and out of position.
    • Post Workout Stretching
      • 90/90 Stretch
      • QL Straddle Stretch
        • Held onto a strap attached to a stationary object.
      • Bar Hanging
  • Health Numbers
    • Weight
      • 191.4
    • Resting Heart Rate
      • 58
 
  • Simple and Sinister Off Day
    • 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
      • Bar Hanging
  • Health Numbers
    • Weight
      • 193
    • Resting Heart Rate
      • 60
 
  • Simple and Sinister Off Day
    • 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
      • Bar Hanging
  • Health Numbers
    • Weight
      • 194
    • Resting Heart Rate
      • 59
 

Intrinsic Rite of Passage : 2022​

This was originally a blog post I wrote, but decided to edit it and post it here.



A Change in Direction
Because of my new job, I can't do sub-maximal daily training anymore. What I can do is take a few main training days a week with optional variety days and two off days. I am keeping the Simple and Sinister pre-workout mobility drills with the post workout stretches. My Simple and Sinister sessions take me about an hour everyday. The RoP takes me at the most, on a heavy day, an hour. At the end of the day, I lift to live, not live to lift. The good thing though is that I'm not dropping weights all together, I'm still lifting.



My Rite of Passage Plan
This plan is inspired by Milo of Croton. Milo of Croton was an ancient wrestler who carried a calf until it grew into a bull. Thus 'discovering' progressive overload. While I am strong enough to press heavier, I am restarting this program with the small 16kg kettlebell. Slowly moving up the weights until I eventually reach my upper risk to reward which for me is likely around 48kg. No rush and no fuss, taking my time and enjoying the process. Not looking to impress only looking for intrinsic progress. All of the below can be exchanged and the days can be moved around to suit your schedule.
  • Day 1 (L)
    • Light Presses
      • Superset
    • Chin Ups
    • Light Snatches
  • Day 2 (V) (All Heavier than Press)
    • Simple and Sinister Warm-Up
    • Loaded Carry Cook Drill
  • Day 3 (M)
    • Medium Presses
      • Superset
    • Chin Ups
    • Medium Effort Swings
  • Day 4 (V) (All Heavier than Press)
    • Simple and Sinister Warm-Up
    • Loaded Carry Cook Drill
  • Day 5 (O)
    • Off Day
  • Day 6 (H)
    • Hard Presses
      • Superset
    • Chin Ups
    • Hard Effort Swings
  • Day 7 (O)
    • Off Day
"Additions" to the Program
A mobility and stretching routine is important for any training regimen. Those who neglect the following, feel good for a while but often have certain bodyparts 'bite' them eventually. The lower back or tweaked hamstring etc etc. Following are some of the best bang for your buck movements you can do to prevent issues from lifting and life. Enjoy.
  • Pre-Workout Mobility
    • Simple and Sinister Mobility
      • 3(5) Prying Goblet Squat
        • Do 5 curls on the last rep of each set.
      • 3(5) StrongFirst Hip Bridge
      • 3(10) Halo
  • Off Day Mobility
    • Joint Circling
    • Toe Touch/Reach Overhead
    • Stick Dislocate
    • Downward/Upward Dog Switch
    • Straight Bridge
    • Seated Twist
  • Post Workout and Off Day Flexibility
    • 90/90 Stretch
    • QL Straddle Stretch
    • Passive Bar Hang
  • My Approach to Swing and Snatches
    • In the book Pavel recommends to snatch 50-60% on Light Days. Swing 70-80% on Medium Days. Swing 100% on Heavy Days.
      • I use the SFG Snatch Test as my Guide which is 100 Snatches in 5 minutes. So I do 6 repetitions, 3 Left / 3 Right each Minute.
      • For the swing days I use Simple and Sinister as my guide which dictates 10 reps per set. So on Medium Days it is 8 swings per minute and heavy days are a set of powerful 10.
  • Between Ladders
    • Expand your Hand Bands
  • Between Ladders and Rungs
    • Purposeful Slow Nasal Breathing
  • Use Chalk
  • Use Cornhuskers Lotion before Bed
 
Last edited:
  • Rite of Passage 16kg : Light Day
    • 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
      • 3(1) 16kg Military Press
        • Superset
      • 3(1) Chin Up
    • Pulls
      • 10 Minute 16kg Snatch
        • 3L/3R each Minute
          • 60 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
      • 192.4
    • Resting Heart Rate
      • 57
 
Last edited:
  • Rite of Passage 16kg : Variety Day
    • Simple and Sinister Warm-Up
      • 3(5) 20kg Prying Goblet Squat
        • 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
      • 190.6
    • Resting Heart Rate
      • 59
 
Last edited:
  • Rite of Passage 16kg : Medium Day
    • 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
      • 3(1,2) 16kg Clean and Press
        • Superset
      • 3(1,2) Chin Up
    • Pulls
      • 12 Minute 16kg Two Handed Swing
        • 8 each Minute
          • 96 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
      • 190
    • Resting Heart Rate
      • 58
 
Last edited:
  • Rite of Passage 16kg : Variety Day
    • Simple and Sinister Warm-Up
      • 3(5) 20kg Prying Goblet Squat
        • 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
      • 191.6
    • Resting Heart Rate
      • 56
 
  • Rite of Passage 16kg : Off Day
    • Nothing of note.
    • Normally I would like to do some additional flexibility and mobility work but I literally don't have time because I need to be up in 3 hours.
  • Health Numbers
    • Weight
      • 193.2
    • Resting Heart Rate
      • 55
 
Last edited:
Starting my RoP Over
  • I got really distracted because my work caused me to postpone my workout by a day. I learned though that just because you need to push a workout back a day doesn't mean you need to abandon ship.
  • The plan is the same as it was above, I will be doing my light day today.
 
  • Rite of Passage 16kg : Light Day - 09/23/2022
    • 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
      • 3(1) 16kg Military Press
        • Superset
      • 3(1) Chin Up
    • Pulls
      • 10 Minute 16kg Snatch
        • 3L/3R each Minute
          • 60 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
        • 192.4
      • Resting Heart Rate
        • 56
 
  • Rite of Passage 16kg : Medium Day - 09/24/2022
    • 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
      • 3(1,2) 16kg Clean and Press
        • Superset
      • 3(1,2) Chin Up
    • Pulls
      • 4 Minute 16kg Two Handed Swing
        • 8 each Minute
          • 32 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
    • Resting Heart Rate
      • 55
 
  • Rite of Passage 16kg : Off Day - 09/25/2022
    • 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
      • Bar Hanging
  • Health Numbers
    • Weight
      • 189.8
    • Resting Heart Rate
      • 54
 
  • Rite of Passage 16kg : Variety Day - 09/26/2022
    • Simple and Sinister Warm-Up
      • 3(5) 20kg Prying Goblet Squat
        • 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
      • 57
 
Last edited:
  • Rite of Passage 16kg : Off Day - 09/27/2022
    • 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
      • 190
    • Resting Heart Rate
      • 56
    • Yesterday's Step Count
      • 15,567
 
Just got over a pretty brutal sickness. Felt really weak, light headed and dropped down almost 5 pounds over 4 days. This will be my first log back in the saddle but even today, my kettlebell felt much heavier than normal. I haven't been sick in decades but over the last few weeks I've been really catching some things.
 
  • Rite of Passage 16kg : Light Day - 10/01/2022
    • Warm-Up
      • Joint Circles
      • Toe Touch/Reach Overhead
      • Stick Dislocates
    • Presses
      • 3(1) 16kg Military Press
        • Superset
      • 3(1) Chin Up
    • Pulls
      • 10 Minute 16kg Snatch
        • 3L/3R each Minute
          • 60 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
        • 185.4
      • Resting Heart Rate
        • 65
          • This should plummet in the coming days, I'm just getting over being sick.
      • Yesterday's Step Count
        • 2,297
 
  • Rite of Passage 16kg : Variety Day - 10/02/2022
    • Warm-Up
      • Joint Circles
      • Toe Touch/Reach Overhead
      • Stick Dislocates
    • Loaded Carries and Turkish Get Ups (3 Minute Rest Between Sets)
      • 5(5) 20kg Loaded Cleans
        • Superset
      • 5(1) 20kg Turkish Get Up
    • Post Workout Stretching
      • 90/90 Stretch
      • QL Straddle Stretch
        • Held onto a strap attached to a stationary object.
      • Passive Bar Hang
    • Health Numbers
      • Weight
        • 186.2
      • Resting Heart Rate
        • 62
      • Yesterday's Step Count
        • 9,381
 
  • Rite of Passage 16kg : Light Day - 10/04/2022
    • 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
      • 3(1) 16kg Military Press
        • Superset
      • 3(1) Chin Up
    • Pulls
      • 6Minute 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
        • 187
      • Resting Heart Rate
        • 56
      • Yesterday's Step Count
        • 2,854
 
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