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Andrew's Training Log

Today’s Practice:

•3x5 paused goblet squats: 36, 44, 36
•8x10 one arm swings: 36, 44, 36, 44; OTM
•10x1 get ups: 32, 40, 32, 40, 32; OTM

Difficult, but doable.

Other:
-hill workout #34: 20 hills, barefoot
-3x3 hanging leg raises
-a lot of apnea training, 4 minute breath hold
-light stretching
 
Today’s Practice:

•StrongFirst resilient drills with 16kg
•hill workout #35: 40 straight hills, barefoot
•hanging leg raises, 5 sets x 2 reps
•cold water exposure
•a lot of apnea training
 
Yesterday’s Practice: Pry Your Way Into Side Splits

•squats, cossacks, tactical frogs, kneeling hip flexor stretch, isometric road kill splits, split switches, waiting out the tension road kill splits

Today’s Practice: Simple & Sinister

•3 rounds movement prep
•12x10 one arm swings: 32, 40, 32, 40, 32, 32
•8x1 get ups: 36, 44, 36, 44
•stretching

I also did hill workout #36: 20 total hills, barefoot. Followed by 3x2 hanging leg raises.
 
Wednesday’s Practice:

•3 sets of bent arm-bar presses x 16kg
•3x10 split switches

Thursday’s Practice:

•3 rounds movement prep
•12x10 one arm swings: 36, 44, 36, 44, 36, 36
•12x1 get ups: 36, 44, 36, 36, 36, 36
•stretching

Yesterday’s Practice:

•3 sets of bent arm-bar presses x 16kg
•3x10 split switches
 
Today’s Practice: Simple & Sinister, Tactical Periodization

•3 rounds movement prep
•II-II [moderate-moderate] 10x10 one arm swings: 32, 40, 32, 40, 32
•II-II [moderate-moderate] 10x1 get ups: 28, 36, 28, 36, 28
•1 round stretching

Other:
-1 hour walking + sun exposure + breath work
-5 minute cold shower
-10 minute meditation
~13,000 steps outside of training
 
Last edited:
This Week’s Practices:

Working full-time and being in grad school takes up a lot of energy. So this week, I just did some Timeless Simple sessions to leave me more energy during the day.

I also try to get in some cold showers, walks when I can, daily breathwork, and some stretching during the day.
 
Today’s Practice:

•3 rounds movement prep
•8x10 one arm swings: 32, 40, 32, 40
•8x1 get ups: 32, 40, 32, 40
•stretching

Light session today by choice.
 
Today’s Practice:

•3 rounds movement prep
•12x10 one arm swings: 40, 32, 40, 32, 40, 40
•8x1 get ups: 40, 40, 40, 40
•stretching

Felt good. Still not 100%, but I was happy with today’s session.
 
Today’s Practice:

•3 rounds movement prep
•8x10 two arm swings: 32, 40, 32, 40
•8x2 half get ups: 32, 40, 32, 40
•stretching

Working on the skill of strength. Not 100% yet, but feeling better.
 
Today’s Practice:

•3 rounds movement prep
•12x10 one arm swings: 40, 40, 40, 40, 40, 40
•10x1 get ups: 40, 32, 40, 32, 40
•stretching

I was surprised how easy the swings went. Feeling good.
 
Today’s Practice:

•1x5 prying goblet squats: 24; 2x5 paused goblet squats: 32, 40
•12x10 one arm swings: 40, 40, 40, 40, 40, 40
•10x1 get ups: 40, 32, 40, 32, 40
•1 round of 90/90 hip stretch: 2 min; QL straddle: 2 min

Surprised by how comfortable the swings were. Felt good!
 
Today’s Practice:

•3 rounds movement prep
•10x10 one arm swings: 32, 40, 32, 40, 32
•10x1 get ups: 40, 40, 40, 40, 40
•stretching

All 10 get ups with the 40. Happy! I get more and more comfortable with the 40 each practice.
 
Today’s Practice: Road to Timed Solid

•3 rounds movement prep
•12x10 two arm swings: 40, 32, 40, 32, 40, 40 (10 swings every 60 seconds)
•12x2 half get ups: 32, 40, 32, 40, 32, 40 (2 half get ups every 90 seconds)
•stretching

Less power, a lot of endurance. I’m very confident I will reach the timed solid swing standard.
 
Today’s Practice:

•3 rounds movement prep
•10x10 one arm swings: 40, 48, 40, 40, 40
•10x1 get ups: 32, 40, 32, 32, 32
•stretching

Swings with the 40 we’re getting too easy. Swings with the beast felt good at 78kg! Get ups aren’t there yet, but my set with the 40 felt good, which means I’m still improving.
 
Today's Practice:
  • 3 rounds movement prep
  • 10x10 one arm swings: 40, 48, 40, 40, 40
  • 10x1 get ups: 32, 40, 32, 32, 32
  • stretching
A was a little tired during this session, but I still did it. And I was happy I did.
 
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