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Adam Mundorf -- Wisdom of Simplicity

Adam R Mundorf

Level 6 Valued Member
  • Rite of Passage 16kg : Light Day - 11/23/2022
    • 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
        • 189.8
      • Resting Heart Rate
        • 53
      • Yesterday's Step Count
        • 14,423
 

Adam R Mundorf

Level 6 Valued Member
  • Rite of Passage 16kg : Variety Day - 11/24/2022
    • 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
      • 53
    • Yesterday's Step Count
      • 13,232
 

Adam R Mundorf

Level 6 Valued Member
Picked up the Simple and Sinister online course. It definitely gave me a lot more insight into the program and seeing it done in real time, highlighted some issues I wasn't picking up on. To be completely frank, this last 7 weeks of the Rite of Passage, taught me a lot about discipline. I do have a problem though, I'm beginning to run out of energy and time. It reminds me a lot of Pavels Cost of Adaptation Article : The Cost of Adaptation | StrongFirst

My current situation is exactly what S&S was built for. I have an active job, inconsistent schedule and I think now, that I've gotten my discipline hammered down, I will do better with Simple and Sinister going forward. I've already been doing the warm-up and the cool down stretches from S&S. The only thing I need to add now is the swings and get ups, voila I'm doing Simple and Sinister.
 

Adam R Mundorf

Level 6 Valued Member
Simple and Sinister - 'Jolt'
  • Warm-Up
    • Joint Circling
  • Farmers Carry
    • 32 kg
  • Cool Down
    • 90/90 Stretch
    • QL Straddle Stretch
    • Bar Hang
Health Numbers
  • Weight
    • 188.2
  • Resting Heart Rate
    • 53
  • Yesterday's Step Count
    • 2,751
 

Adam R Mundorf

Level 6 Valued Member
Simple and Sinister
  • Warm-Up
    • 3(5) 16kg Prying Goblet Squat
    • 3(5) StrongFirst Hip Bridge
    • 3(10) 16kg Halo
  • Swing
    • 10(10) 16kg One Handed Swing
  • Get Up
    • 5(1) 16kg Get Ups
  • Post Workout Stretching (1 Round/3 Minute Stretches)
    • 90/90 Stretch
    • QL Straddle Stretch
    • Bar Hang
Health Numbers
  • Weight
    • 188.2
  • Resting Heart Rate
    • 53
  • Yesterday's Step Count
    • 12,663
 
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