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Andrew's Training Log

Today’s Practice:

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

I really enjoy the two-arm swings day. It’s great active recovery for the grip and I can produce so much more power!
 
Today’s Practice:

•3 rounds movement prep
•10x10 one arm swings x 32kg (10 swings every 45 seconds); 100 total swings in 7.5 minutes
•10x1 get ups x 24kg (1 get up every 75 seconds); 10 total get ups in 12.5 minutes
•stretching

Moderate effort today. And this truly felt like a moderate effort.
 
Today’s Practice: S&S Tactical Periodization

•3x5 goblet squats: 40, 40, 48

•III-III [moderate volume-high intensity] 10x10 one arm swings: 40, 40, 48, 40, 40

•IV-I [high volume, very low intensity] 12x1 get ups: 28, 28, 36, 28, 28, 28

A little smarter programming. Swings with the beast are feeling good!
 
Today’s Practice: S&S Tactical Periodization

•3x5 goblet squats: 32, 32, 40

•I-I [low volume, low intensity] 8x10 one arm swings: 32, 32, 40, 32

•II-III [moderate volume, high intensity] 10x1 get ups: 36, 36, 44, 36, 36

Lighter swings, a lot of power! Get ups with 44 felt good; not light, but not too heavy either.
 
Today’s Practice: S&S Tactical Periodization

•3x5 goblet squats: 40, 40, 48

•III-III [high volume-high intensity] 12x10 one arm swings: 40, 40, 48, 40, 40, 40

•III-I [high volume-low intensity] 12x1 get ups: 28, 28, 36, 28, 28, 28

A lot of reps! But I felt good. It’s already getting easier to swing the beast, and get ups with 28 and 36 is like moving meditation.
 
Today’s Practice: S&S Tactical Periodization

•3x5 goblet squats: 32, 32, 40

•I-I [low volume, low intensity] 8x10 one arm swings: 32, 32, 40, 32

•II-II [moderate volume, moderate intensity] 10x1 get ups: 32, 32, 40, 32, 32

First week of the first cycle done.
 
Tuesday's and Thursday's Practice: Timeless Simple
  • 3x5 goblet squats x 32kg
  • 10x10 one arm swings x 32kg
  • 10x1 get ups x 32kg
I was just tired and didn't feel like lifting too heavy. So, some light lifting.
 
Today’s Practice:

•StrongFirst Resilient drills with 16kg

I was able to do some light active recovery today, so I took the opportunity to do so.
 
Today’s Practice: Earning Football Sunday

•3x5 goblet squats: 40, 40, 48
•10x10 one arm swings: 40, 48, 40, 40, 40
•10x1 get ups: 40, 48, 40, 40, 40

Other:
-hill workout #46: 20 hills
-hanging drills
-grounding
-30 minutes in the sauna
-o2 apnea training, 2:45 minute breath hold
-co2 apnea training, 1:50 minute breath holds

Stretching
•90/90 hip stretch, 1 minute
•QL straddle, 1 minute
•foot elevated hamstring stretch, 1 minute
•kneeling hip flexor stretch, 1 minute
•seated straddle, 4 minutes
•seated shoulder stretch, 1 minute
 
Today’s Practice: Rest

In the morning:
-the leopard, 3 series
-grounding
-cold shower
-o2 apnea training, 2:15 min breath hold

In the afternoon:
-foot elevated hamstring stretch, 2 min
-kneeling hip flexor stretch, 2 min
-seated straddle, 5 min
-front splits, 2 min, 3 sets
-co2 apnea training, 1:30 min breath holds

Due to lack of time and a slight hamstring injury, my flexibility has decreased a bit. I want to start easing my way back into more consistent flexibility training again.
 
Today’s Practice:

•3x5 goblet squats: 40, 40, 48
•10x10 two arm swings: 40, 48, 48, 40, 40
•10x1 get ups: 40, 48, 40, 40, 40

Swings felt awesome! Get ups with the 48 are heavy, but it fits so well with my hand!

Stretching:
-90/90 hip stretch, 2 min
-QL straddle, 2 min
-kneeling hip flexor stretch, 2 min
-seated straddle, 6 min
-seated shoulder stretch, 1 min

Other:
-o2 apnea training, 2:15 min breath hold
-co2 apnea training, 1:30 min breath holds
-grounding
 
Today’s Practice:

•3x5 goblet squats: 40, 40, 48
•10x10 one arm swings: 40, 48, 48, 48, 48
•10x1 get ups: 40, 48, 40, 40, 40

I was planning on doing just 4 sets with the beast, but they felt so good, I couldn’t help myself! It wasn’t hard, but not easy either. Happy!

Taking it slower with the get ups.
 
Yesterday’s Practice: Rest

•Stretching throughout the day
•cold water exposure
•o2 apnea training, 2:15 min breath hold
•co2 apnea training, 1:30 min breath holds
•grounding
 
Today’s Practice:

•3 rounds movement prep
•10x10 one arm swings x 48kg
•10x1 get ups: 40, 48, 40, 40, 40
•1 round stretching

Timeless Sinister swings are now unlocked! 17 months after starting Simple & Sinister.

Other:
-hill workout #47: 20 hills
-grounding
-2 mile walk
-o2 apnea training, 2:50 minute hold
-co2 apnea training, 1:50 minute holds
-1 mile walk
 
Today’s Practice: DBD Sunday, Moderate Effort

•3 rounds movement prep
•20x5 two arm swings x 40kg (5 swings every 30 sec); 100 total swings in 10 min
•10x1 get ups x 32kg (1 get up every 90 sec); 10 total get ups in 15 min
•1 round stretching

Swings were moderate effort. Get ups were super easy, but that was my intention.
 
Today’s Practice:

•3x5 goblet squats x 48kg
•10x10 one arm swings x 48kg - Timeless Sinister
•10x1 get ups: 40, 48, 40, 40, 40

I’m shocked at how well the swings feel! It’s heavy, but not too heavy. They feel great! 2 sets with the beast get ups feel better.
 
Today's Practice:
  • 3x5 goblet squats x 48kg
  • 10x10 one arm swings x 48kg - Timeless Sinister
  • 10x1 get ups: 40, 48, 40, 40, 40
Bodyweight is 80.1 kg right now!
 
Today’s Practice:
  • 3x5 goblet squats x 48kg
  • 10x10 two arm swings x 48kg
  • 10x1 get ups: 40, 48, 40, 40, 40
I’m practicing the two sharp inhales on the backswing during my swings. I can feel the increased power output when I do so.

I’ve also noticed that my overhead lockout position while standing is my weakness in the get up. So, in keeping it simple, I stayed in this position for a few extra seconds during my get ups.
 
Today’s Practice: DBD Sunday, hard effort
  • 3x5 goblet squats x 40kg
  • 14x7 one arm swings x 40kg (7 swings every 30 seconds); 98 total swings in 7 minutes - PR!!!
  • 10x1 get ups x 32kg (1 get up every 60 seconds); 10 total get ups in 10 minutes - Timed Simple
The swings were tough, but that was the point of this session. PR, happy!
 
Today’s Practice:
  • 3x5 goblet squats x 48kg
  • 10x10 one arm swings x 48kg
  • 10x1 get ups: 40, 48, 48, 48, 40
I couldn’t help myself. The beast fits so well into my hand and I felt good. Almost 19 months into S&S and my progress is really starting to explode!

Consistency and patience is the only way.
 
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