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Adam R Mundorf -- Training Log

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Calisthenics
  • 4 x 3 Clap Pushup
    • 10 minute walk
  • 2 x 7 Full Pushup
  • 1 x 5 Kneeling Fingertip Pushup
  • 1 x 5 Full Fingertip Pushp
  • 4 x 50 sec Two Handed Bar Hang
  • 5 min Spinal Rock
    • 10 minute walk
  • 2 x 6 Lying Leg Raise
 
Calisthenics
  • 4 x 3 Clap Pushup
    • 5 minute walk
  • 1 x 10 Full Pushup
  • 1 x 6
  • 5 min Spinal Rock
    • 10 minute walk
  • 2 x 6 Lying Leg Raise
  • 2 x 5 Kneeling Fingertip Pushup
  • 4 x 50 sec Two Handed Bar Hang
 
Calisthenics
  • 2 x 5 Close Grip Chin Ups
  • 2 x 8 Horizontal Pulls
  • 4 x 3 Vertical Leap
  • 2 x 10 Bodyweight Squat
  • 4 x 20 Bent Leg Calf Raise
 
Calisthenics
  • 3 x 35 sec Wall Handstand Holds
  • 2 x 5 Kneeling Fingertip Pushups
  • 2 x 55 sec Two Handed Active Bar Hang
  • 2 x 50 sec
  • 3 x 10 Straight Bridge
 
In Simple and Sinister, Pavel recommends doing S&S twice a week while following another strength program. So, I decided to do that but am omitting the swings, so it's really not S&S anymore. I'll call it kettlebell practice instead.

I'm doing this because I find turkish get ups really therapeutic and that they really benefit my everyday movement. They make me feel really strong. Goblet squats always feel pretty good. About the swings.......I've been doing swings correctly since 2012 and have gotten my form checked out by numerous instructors both SFG and RKC. They have never felt right to me even when my form is almost perfect. It's strange because deadlifts feel great to me and I pull strongest sumo style but the swings just don't do it for me. Even kettlebell snatches and cleans feel really good to me. For a long time it made me feel like some sort of failure because of how much emphasis these communities put on the swing. Then I realized that sometimes there are exceptions to every rule.

So after that rant here's my kettlebell practice :

Kettlebell Practice
  • 3 x 5 Prying Goblet Squats with Curl -- 16kg
  • 5 x 1 Turkish Get Ups
    • 24kg
    • 32kg
    • 32kg
    • 24kg
    • 24kg
 
Calisthenics
  • 4 x 3 Clap Pushup
    • 10 minute walk
  • 1 x 10 Full Pushup
  • 1 x 6
  • 10 min Spinal Rock
    • 10 minute walk
  • 1 x 8 Lying Leg Raise
  • 1 x 6
  • 3 x 5 Kneeling Fingertip Pushup
  • 3 x 55 sec Two Handed Bar Hang
  • 1 x 50 sec
 
Calisthenics
  • 2 x 5 Close Grip Chin Ups
  • 2 x 8 Horizontal Pulls
  • 4 x 3 Vertical Leap
  • 2 x 15 Bodyweight Squat
  • 4 x 25 Bent Leg Calf Raise
 
Calisthenics
  • 2 x 40 sec Wall Handstand Holds
  • 1 x 45 sec
  • 3 x 5 Kneeling Fingertip Pushups
  • 4 x 55 sec Two Handed Active Bar Hang
  • 3 x 15 Straight Bridge
 
Calisthenics
  • 4 x 3 Clap Pushup
    • 10 minute walk
  • 1 x 10 Full Pushup
  • 1 x 9
  • 5 min Spinal Rock
    • 10 minute walk
  • 2 x 8 Lying Leg Raise
  • 3 x 5 Kneeling Fingertip Pushup
  • 4 x 1 min Two Handed Bar Hang
 
Calisthenics
  • 4 x 3 Clap Pushup
    • 10 minute walk
  • 2 x 10 Full Pushup
  • 6 min Spinal Rock
    • 10 minute walk
  • 2 x 8 Lying Leg Raise
  • 3 x 5 Kneeling Fingertip Pushup
  • 4 x 1 min Two Handed Bar Hang
 
Calisthenics
  • 1 x 6 Full Chin Ups
  • 1 x 5
  • 2 x 5 Horizontal Pulls
  • 4 x 3 Vertical Leap
  • 2 x 20 Bodyweight Squat
  • 4 x 30 Bent Leg Calf Raise
 
Calisthenics
  • 1 x 50 sec Wall Handstand Hold
  • 2 x 45 sec
  • 2 x 20 Straight Bridge
  • 1 x 15
  • 1 x 5 Kneeling Fingertip Pushup
  • 2 x 5 Full Fingertip Pushup
  • 4 x 1 min Two Handed Bar Hang
 
Kettlebell Practice
  • 5 x 3 32 kg Prying Goblet Squat with Curl
    • Supersetted with
  • 5 x 1 32 kg Turkish Get Up
 
Last edited:
OFF DAY
  • Every off day I do contains the following :
    • Joint Circles
    • Mobility Goblet Squats
    • Trifecta Stretching
      • Bridge Hold
      • L-Sit Hold
      • Twist Hold
    • Crawling
    • Walking
    • Passive Bar Hanging
 
Calisthenics
  • 4 x 3 Clap Pushup
    • 10 minute walk
  • 2 x 10 Full Pushup
  • 5 min Spinal Rock
    • 15 minute walk
  • 1 x 10 Lying Leg Raise
  • 1 x 8
  • 2 x 5 Full Fingertip Pushup
  • 1 x 5 Kneeling Fingertip Pushup
  • 4 x 1 min Two Handed Bar Hang
 
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