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Beginning S & S

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DCM

Level 5 Valued Member
Weds - off

Thurs -
4 rounds jumprope
4 rounds shadowbox
3 rounds heavybag
4 rounds speedbag

*need to get S&S done all of the next three days to get 4 in for this week
 

DCM

Level 5 Valued Member
Sun - off

*A nice thing about S&S is that you can have off weeks with missed days without messing up the program. Will try to get more sessions in this week.
*One more week of 8x10 TAS then will move up to 10X10

Week 11 - April 3-9

Mon -
S&S warm-up with 16 kg
TAS with 16 kg 8x10
TGUs x5
Arm bar x3 with 16 kg
10 pushups+10 scapular wall slides x1
 

DCM

Level 5 Valued Member
Tues -
5 rounds jumprope
5 rounds shadowbox
5 rounds speedbag
10 pushups+10 scapular wall slides x1
 
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DCM

Level 5 Valued Member
Sat - off

Sun - off

Week 12 - April 10-16

*three unintentional days off due to work and family commitments
*this week is first full S&S workout (10x10 swings + 5 TGUs)
*timed the exercises to get a sense of how long it takes when not focusing on time
*plan to add OAS after a few weeks of this workout

Mon - off

Tues -
S&S warm-up with 16 kg
TAS with 16 kg 10x10 (time 6:22)
(break 2:01)
TGUs with 16 kg x5 (time 8:52)
Arm bars with 16 kg x3
10 pushups+10 scapular wall slides x1
 
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DCM

Level 5 Valued Member
Thurs -
3x (5 bodyweight squats, 5 SF hip bridges, 5 halos with a textbook)
10x10 pop 'n' chops
5x L+R TGUs with shoe
3x (10 pushups + 10 scapular wall slides)

*was stuck in office with no kettlebell this evening but still an ok workout
 

DCM

Level 5 Valued Member
Sat - off

Sun -
S&S warm-up with 16 kg
TAS with 16 kg 10x10
TGUs with 16 kg x2
*was bumping into walls of hotel room on TGUs so had to switch to
(pistol squat to chair 5L+5R, 10 pushups+10 scapular wall slides) x2

Mon - off

Tues -
S&S warm-up with 16 kg
TAS with 16 kg 10x10
TGUs with 16 kg x5
Arm bars with 16 kg x3
5 rounds jumprope
 
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