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Adam Mundorf -- Wisdom of Simplicity

  • Rite of Passage 16kg : Medium Day - 10/05/2022
    • 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
      • 10 Minute 16kg Two Handed Swing
        • 8 each Minute
          • 80 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
      • 185.2
    • Resting Heart Rate
      • 55
    • Yesterday's Step Count
      • 13,387
 
  • Rite of Passage 16kg : Variety Day - 10/06/2022
    • 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
      • 188.2
    • Resting Heart Rate
      • 56
    • Yesterday's Step Count
      • 5,820
 
  • Rite of Passage 16kg : Off Day - 10/07/2022
    • 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
      • 58
    • Yesterday's Step Count
      • 17,475
 
  • Rite of Passage 16kg : Variety Day - 10/08/2022
    • 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
      • 186
    • Resting Heart Rate
      • 56
    • Yesterday's Step Count
      • 15,695
 
  • Rite of Passage 16kg : Off Day - 10/09/2022
    • 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
      • 57
    • Yesterday's Step Count
      • 15,571
 
  • Rite of Passage 16kg : Heavy Day - 10/10/2022
    • 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(1,2,3) 16kg Clean and Press
        • Superset
      • 3(1,2,3) Chin Up
    • Pulls
      • 7 Minute 16kg Two Handed Swing
        • 10 each Minute
          • 70 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
      • 188.2
    • Resting Heart Rate
      • 57
    • Yesterday's Step Count
      • 14,674
 
End of Rite of Passage 16kg - Week 1
  • Everything felt pretty good this week. I'm finally starting to get back into the groove after being sick a bit for a week or two. Something hit my system really hard and made me extremely fatigued/weak. Not sure what it was but I'm happy it's over.
 
  • Rite of Passage 16kg : Off Day - 10/11/2022
    • 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
      • 188.2
    • Resting Heart Rate
      • 55
    • Yesterday's Step Count
      • 4,864
 
  • Rite of Passage 16kg : Light Day - 10/12/2022
    • 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
      • 11 Minute 16kg Snatch
        • 3L/3R each Minute
          • 66 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
        • 188.2
      • Resting Heart Rate
        • 56
      • Yesterday's Step Count
        • 18,207
 
  • Rite of Passage 16kg : Variety Day - 10/13/2022
    • 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
      • 191.8
    • Resting Heart Rate
      • 57
    • Yesterday's Step Count
      • 4,007
 
  • Rite of Passage 16kg : Variety Day - 10/14/2022
    • 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
    • Resting Heart Rate
      • 55
    • Yesterday's Step Count
      • 17,939
 
  • Rite of Passage 16kg : Medium Day - 10/15/2022
    • 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
      • 190.8
    • Resting Heart Rate
      • 56
    • Yesterday's Step Count
      • 18,280
 
  • Rite of Passage 16kg : Off Day - 10/16/2022
    • 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
      • 191
    • Resting Heart Rate
      • 59
    • Yesterday's Step Count
      • 18,549
 
  • Rite of Passage 16kg : Heavy Day - 10/17/2022
    • 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
      • 4(1,2,3) 16kg Clean and Press
        • Superset
      • 4(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
      • 188.2
    • Resting Heart Rate
      • 56
    • Yesterday's Step Count
      • 14,702
 
End of Rite of Passage 16kg - Week 2
  • Everything felt really good this week. I'm enjoying the groove of just doing my pre-workout mobility and post workout stretching. It's simple and effective. My weight has been staying pretty steady at around 190 pounds average but I am certainly seeing more definition in the shoulder and bicep area. I attribute this to the prying goblet squat curls and the kettlebell halo specifically.
 
  • Rite of Passage 16kg : Light Day - 10/18/2022
    • 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
      • 4(1) 16kg Military Press
        • Superset
      • 4(1) Chin Up
    • Pulls
      • 4 Minute 16kg Snatch
        • 3L/3R each Minute
          • 24 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
        • 190.6
      • Resting Heart Rate
        • 57
      • Yesterday's Step Count
        • 7,131
 
  • Rite of Passage 16kg : Variety Day - 10/19/2022
    • 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
      • 56
    • Yesterday's Step Count
      • 16,746
 
  • Rite of Passage 16kg : Off Day - 10/20/2022
    • 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
      • 191.8
    • Resting Heart Rate
      • 57
    • Yesterday's Step Count
      • 14,331
 
  • Rite of Passage 16kg : Medium Day - 10/21/2022
    • 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
      • 4(1,2) 16kg Clean and Press
        • Superset
      • 4(1,2) Chin Up
    • Pulls
      • 9 Minute 16kg Two Handed Swing
        • 8 each Minute
          • 72 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
      • 55
    • Yesterday's Step Count
      • 15,803
 
  • Rite of Passage 16kg : Variety Day - 10/22/2022
    • 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
      • 190
    • Resting Heart Rate
      • 56
    • Yesterday's Step Count
      • 14,325
 
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