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Andrew's Training Log

Today’s Practice: Journey to Timeless Solid, Week 1
  • 3 rounds movement prep
  • 10x10 one arm swings: 32, 36, 32, 32, 32
  • 10x1 get ups: 32, 36, 32, 32, 32
  • stretching
I really focused on max power on my swings and complete control during my get ups. When you do S&S the right way, it’s unbelievable how much better you feel!
 
Today’s Practice: Journey to Timeless Solid, Week 1
  • 3 rounds movement prep
  • 10x10 two arm swings: 32, 32, 36, 36, 32, 32, 32, 32, 32, 32
  • 10x2 half get ups: 32, 36, 32, 32, 32
  • stretching
Project your power out during the swing, not up. Don’t make the movements easier for the sake of the goal. Make them harder, and get the most out of the program as you can. Then, the goal is inevitable.
 
Today’s Practice:

•Hill workout #21: 25 hills
-10 forward
-2 side to sides, switch every 5
-2 side to sides, switch every 4
-1 side to side, switch every 3
-2 backward
-2 zig zags, switch every 4
-1 zig zag, switch every 2
-3 bear crawls up the hill
-2 bear crawls down the hill

By the way, this is the hill I’ve been running up:
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o2 and co2 apnea training, with a 3:25 min breath hold and splits practice in the afternoon
 
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Today’s Practice: Journey to Timeless Solid, Week 1
  • 3 rounds movement prep
  • 10x10 one arm swings: 32, 36, 32, 32, 32
  • 10x1 get ups: 32, 36, 32, 32, 32
  • stretching
Swings feel light, but powerful. Get ups feel tougher, but I’m moving much slower.
 
Today’s Practice: Journey to Own Timed Simple, Week 1
  • 3 rounds movement prep
  • 10x10 one arm swings x 24kg (10 swings every 45 seconds); 100 total swings in 7.5 minutes
  • 75 seconds rest
  • 10x1 get ups x 24kg (1 get up every 75 seconds); 10 total get ups in 12.5 minutes
  • stretching
Easy.

In the afternoon, I finally finished both the o2 and co2 apnea training for the first time:

O2 Apnea Training
  • 6 rounds
  • breath holds increase by 15 sec each round
  • 1st round breath hold: 2 min 30 sec
  • 6th round breath hold: 3 min 45 sec
  • 1 min 25 sec rest between rounds
CO2 Apnea Training
  • 6 rounds
  • 2 min 30 sec breath holds each round
  • rest decreases by 15 sec each round
  • 1st round rest: 1 min 25 sec
  • 6th round rest: 10 sec
 
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Today’s Practice: Saturday Hills

•StrongFirst Resilient drills in the morning with 16kg and 24kg

•hill workout #22: 60 hills, barefoot, and while coaching

I’m in serious shape right now. Looking back at last week’s training, I think it was too easy. I can start to push myself right now.

Apnea training and some light stretching in the afternoon.
 
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Today’s Practice: Pry Your Way Into Side Splits

•squats, cossacks, tactical frogs, kneeling hip flexor stretch, isometric road kills splits, split switches, waiting out the tension road kill splits
 
Today’s Practice:
  • 3 rounds movement prep
  • 10x10 one arm swings: 40, 44, 40, 40, 40
  • 10x1 get ups: 40, 44, 40, 40, 40
  • stretching
That’s better.
 
Today’s Practice:
  • 3 rounds movement prep
  • 10x10 two arm swings: 40, 40, 44, 44, 40, 40, 40, 40, 40, 40
  • 10x1 get ups: 40, 44, 40, 40, 40
  • stretching
I was a little tired today after having a super busy day yesterday (25,000+ steps), so I took longer rest than I needed throughout the practice.

26 hour fast as well. Felt pretty good!
 
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Today’s Practice:

•Hill Workout #23: 25 hills, barefoot

The rest of the day was spent stretching, walking, apnea training, reading, and practicing stoicism.
 
Today’s Practice:
  • 3 rounds movement prep
  • 10x10 one arm swings: 40, 44, 40, 40, 40
  • 10x1 get ups: 40, 44, 40, 40, 40
  • stretching
The 44 felt much better today than it did on Monday, so did the 40.
 
Today’s Practice: Die, but Do Friday: Moderate Effort
  • 3 rounds movement prep
  • 20x5 one arm swings x 32kg (5 swings every 30 seconds); 100 total swings in 10 minutes
  • 1 minute rest
  • 10x1 get ups x 32kg (1 get up every minute); 10 total get ups in 10 minutes - Simple
  • stretching
Moderate effort.

Hard O2 Apnea Training
  • 6 rounds
  • breath holds increase by 15 sec each round
  • 1st round breath hold: 2 min 30 sec
  • 6th round breath hold: 3 min 45 sec
  • 1 min 25 sec rest between rounds
 
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Today’s Practice:

Hill workout #24: 65 hills, barefoot (25 hills with a 10kg vest)

Tough workout, the weighted vest made it tougher. Fun!
 
Today’s Practice: Active Recovery

Some weighted mobility, a lot of stretching, cold water exposure, apnea training, and a lot of walking.

Ready to tackle a big week of training!
 
Today’s Practice: Road to Timeless Sinister, Week 2
  • 3 rounds movement prep
  • 10x10 two arm swings: 40, 40, 44, 44, 40, 40, 40, 40, 40, 40
  • 10x2 half get ups: 40, 44, 40, 40, 40
  • stretching
Today’s practice actually felt pretty smooth! The rest of the day will consist of apnea training, stretching, and a lot of walking. Maybe some more cold water exposure as well.
 
Today’s Practice: Road to Timeless Sinister, Week 2
  • 3 rounds movement prep
  • 10x10 one arm swings: 40, 44, 40, 40, 40
  • 10x1 get ups: 40, 44, 40, 40, 40
  • stretching
Felt pretty solid. The 40 feels a lot lighter after using the 44.

Today’s Quote: “Your body needs to become an instrument, not an ornament. Your body should reflect what you are training for.” -Ross Edgley

One of my favorite quotes of all time!
 
Today’s Practice: Road to Timeless Sinister, Week 2
  • 3 rounds movement prep
  • 10x10 one arm swings: 40, 44, 40, 40, 40
  • 10x1 get ups: 40, 44, 40, 40, 40
  • stretching
It’s been very hot and humid the past couple of days, but this practice still went super well. I’m ready to move to the next phase.
 
Today’s Practice: Road to Owning Timed Simple, Week 2
  • 3 rounds movement prep
  • 10x10 two arm swings x 32kg (10 swings every 30 sec); 100 total swings in 5 min; 1 min rest
  • 10x2 half get ups x 32kg (2 half get ups every 1 min); 20 total half get ups in 10 min
  • stretching
Half get ups were really easy. The swings were not. I ran out of power the last couple sets. Let’s chalk it up to the heat and humidity of the past few days.
 
Yesterday’s Practice:

•hill workout #25: 65 hills, barefoot

Today’s Practice:

•Rest, a bit of stretching in the morning. Much needed rest day!
 
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