Beginning S & S

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DCM

Level 5 Valued Member
WEEK 24 - JULY 3-9

Mon -
S&S warm-up with 16 kg
Swings with 16 kg 10x10 (TAS, TAS, LAS, RAS, TAS, TAS, LAS, RAS, TAS, TAS)
TGUs with 16 kg x5
Arm bar L+R x1
(ab roller x5) x3
 

DCM

Level 5 Valued Member
Fri -
S&S warm-up with 16 kg
Swings with 16 kg 10x10 (TAS, TAS, LAS, RAS, TAS, TAS, LAS, RAS, TAS, TAS)
TGUs with 16 kg x5
Arm bar L+R x1

Sat - off

Sun - off
 

DCM

Level 5 Valued Member
WEEK 25 - JULY 10-16

*continue to add one arm swings

Mon -
S&S warm-up with 16 kg
Swings with 16 kg 10x10 (TAS, TAS, LAS, RAS, LAS, RAS, LAS, RAS, TAS, TAS)
TGUs with 16 kg x5
Arm bar L+R x1
(ab roller x5) x3

Tues -
S&S warm-up with 35 lb dumbbell
(15 pushups, 15 L+R BW lunges, 15 machine rows 50 lbs) x4

Weds -
S&S warm-up with 16 kg
Swings with 16 kg 10x10 (TAS, TAS, LAS, RAS, LAS, RAS, LAS, RAS, TAS, TAS)
TGUs with 16 kg x5
Arm bar L+R x1
(ab roller x5) x3

Thurs -
S&S warm-up with 35 lb dumbbell
1.5 mile run

Fri -
S&S warm-up with 16 kg
Swings with 16 kg 10x10 (TAS, TAS, LAS, RAS, LAS, RAS, LAS, RAS, TAS, TAS)
TGUs with 16 kg x5
Arm bar L+R x1
 

DCM

Level 5 Valued Member
WEEK 25 - JULY 17-23

Mon -
S&S warm-up with 16 kg
Swings with 16 kg 10x10 (TAS, TAS, LAS, RAS, LAS, RAS, LAS, RAS, TAS, TAS)
TGUs with 16 kg x5
Arm bar L+R x1

Tues -
S&S warm-up with 35 lb dumbbell
(15 arm haulers, 15 pushups, 15 reverse pushups) x3
1.5 mile run

Weds -
S&S warm-up with 16 kg
Swings with 16 kg 10x10 (TAS, TAS, LAS, RAS, LAS, RAS, LAS, RAS, TAS, TAS)
TGUs with 16 kg x5
Arm bar L+R x1

Thurs -
S&S warm-up with 35 lb dumbbell
(15 lat pull downs 50 lbs, 15 pushups, 15 rows 50 lbs) x3
1.5 mile run

Fri -
S&S warm-up with 16 kg
Swings with 16 kg 10x10 (TAS, TAS, LAS, RAS, LAS, RAS, LAS, RAS, TAS, TAS)
TGUs with 16 kg x5
Arm bar L+R x1
VersaClimber 30s on, 30s off x 15 minutes

Sat - off

Sun - off
 

DCM

Level 5 Valued Member
WEEK 26 - JULY 24-30

*vacation week/lighter week
*but still progress with one arm swings

Mon -
S&S warm-up with 16 kg
Swings with 16 kg 10x10 (TAS, TAS, LAS, RAS, LAS, RAS, LAS, RAS, LAS, RAS)
TGUs with 16 kg x5
Arm bar L+R x1
VersaClimber 30s on, 30s off x 15 minutes

Tues - off

Weds -
S&S warm-up with 16 kg
Swings with 16 kg 10x10 (TAS, TAS, LAS, RAS, LAS, RAS, LAS, RAS, LAS, RAS)
TGUs with 16 kg x5
Arm bar L+R x1

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

Fri -
S&S warm-up with 16 kg
Swings with 16 kg 10x10 (TAS, TAS, LAS, RAS, LAS, RAS, LAS, RAS, LAS, RAS)
TGUs with 16 kg x5
Arm bar L+R x2
1.5 mile run

Sat - off

Sun - off
 

DCM

Level 5 Valued Member
WEEK 27 - AUGUST 1-7

*this is first week where all swings will be one-armed - plan to do 3 S&S sessions this week and then add volume by increasing number of S&S sessions per week if they go well
*right shoulder is still weak link - picked up 'cow face' stretch which seems to be helping - will still avoid overhead / pull-ups for now and focus on S&S primarily

Mon -
S&S warm-up with 16 kg
Swings with 16 kg 10x10 (LAS, RAS, LAS, RAS, LAS, RAS, LAS, RAS, LAS, RAS)
TGUs with 16 kg x5
Arm bar L+R x1
VersaClimber 30s on, 30s off x 15 minutes

Tues -
S&S warm-up with 35 lbs dumbbell
(YTWLs x5, 10 pushups) x5
1.5 mile run

Weds -
S&S warm-up with 16 kg
Swings with 16 kg 10x10 (LAS, RAS, LAS, RAS, LAS, RAS, LAS, RAS, LAS, RAS)
TGUs with 16 kg x5
Arm bar L+R x1
VersaClimber 30s on, 30s off x 15 minutes

Thurs -
SF GFE warm-up
(YTWLs x5 with 2 lb weight, 10 pushups) x5
1.5 mile run

Fri -
S&S warm-up with 16 kg
Swings with 16 kg 10x10 (LAS, RAS, LAS, RAS, LAS, RAS, LAS, RAS, LAS, RAS)
TGUs with 16 kg x5
Arm bar L+R x1

Sat - off

Sun - off

*1.5 mile runs have been very light (10 minute mile + walk for a minute at halfway point) yet my heart rate is higher than expected (160). I don't feel like I'm working hard but am interested by that number. This next week I will try the Maffetone method and run for 20 minutes at the target HR for age (140) and see if I can increase my speed over time while maintaining a lower heart rate. Out of curiosity I started checking HR during swings and it was also about 160.
 

DCM

Level 5 Valued Member
WEEK 28 - AUGUST 7-13

Mon -
S&S warm-up with 16 kg
Swings with 16 kg 10x10 (LAS, RAS, LAS, RAS, LAS, RAS, LAS, RAS, LAS, RAS)
TGUs with 16 kg x5
Arm bar L+R x1
1.5 mile run (pace 5 mph, HR avg 143)
Cow face 1 minute L+R

Tues - off

Weds -
S&S warm-up with 16 kg
Swings with 16 kg 10x10 (LAS, RAS, LAS, RAS, LAS, RAS, LAS, RAS, LAS, RAS)
TGUs with 16 kg x5
Arm bar L+R x1
VersaClimber 30s on, 30s off x 15 minutes
Cow face 1 minute L+R

Thurs -
S&S warm-up with 16 kg
Swings with 16 kg 10x10 (LAS, RAS, LAS, RAS, LAS, RAS, LAS, RAS, LAS, RAS)
TGUs with 16 kg x5
Arm bar L+R x1
1.5 mile run (pace 5 mph, HR avg 145)
Cow face 1 minute L+R

Fri -
S&S warm-up with 16 kg
Swings with 16 kg 10x10 (LAS, RAS, LAS, RAS, LAS, RAS, LAS, RAS, LAS, RAS)
TGUs with 16 kg x5
Arm bar L+R x1
VersaClimber 30s on, 30s off x 15 minutes (HR avg 144)
Cow face 1 minute L+R

Sat - off

Sun - off
 

DCM

Level 5 Valued Member
WEEK 29 - AUGUST 14-20

Mon -
S&S warm-up with 16 kg
Swings with 16 kg 10x10 (LAS, RAS, LAS, RAS, LAS, RAS, LAS, RAS, LAS, RAS)
TGUs with 16 kg x5
Arm bar L+R x1
1.5 mile run

Tues - off

Weds -
S&S warm-up with 16 kg
Swings with 16 kg 10x10 (LAS, RAS, LAS, RAS, LAS, RAS, LAS, RAS, LAS, RAS)
TGUs with 16 kg x5
VersaClimber 1m on, 1m off x 15 minutes

Thurs -
S&S warm-up with 16 kg
Swings with 16 kg 10x10 (LAS, RAS, LAS, RAS, LAS, RAS, LAS, RAS, LAS, RAS)
TGUs with 16 kg x5
20 minute run

Fri -
S&S warm-up with 16 kg
Swings with 16 kg 10x10 (LAS, RAS, LAS, RAS, LAS, RAS, LAS, RAS, LAS, RAS)
TGUs with 16 kg x5
Arm bar L+R x1
VersaClimber 30s on, 30s off x 15 minutes

*Friday night read Original Strength reloaded

Sat - OS resets

Sun - OS resets (planned)
 

Oscar

Level 7 Valued Member
So you have recently switched to 1 hs for all sets right? How is that going?

A while back when my baby was born I had to dial down from 10 sets of 1 hs to only 4... I am now doing 5 sets of 1 hs but I'm barely taken any days off, and feeling strong and energized. I'm planning on increasing to 6 or 7 in the next weeks
 

DCM

Level 5 Valued Member
@Oscar yes thats right. I started a couple of weeks ago. The first week felt like too much so I limited to a few workouts per week. Last week, did 4. I have been going very slow and will still. I started S&S over 6 months ago and am just now doing the whole workout with 1 hs! I will aim to get to doing this 5 times a week but progress may be a little delayed because I am going to add in the 4 week original strength crawl program and am not sure about doing both in the same day.

Good luck with your progress! Progressing slow and careful is the way to go in our situation!
 

DCM

Level 5 Valued Member
WEEK 30 - AUGUST 21-27

*Now that I am doing the full S&S workout with 16 kg and all OAS, will work on a crawl program for the next few weeks
*Once into that program will increase the S&S volume and consider adding higher weight

Mon -
OS resets
10 minutes forward baby crawl
5x2 pull-up negatives

Tues -
S&S warm-up with 16 kg
Swings with 16 kg 10x10 (LAS, RAS, LAS, RAS, LAS, RAS, LAS, RAS, LAS, RAS)
TGUs with 16 kg x5
20 minute run
OS resets

Weds -
OS resets
10 minutes forward baby crawl
5 pull-up negatives

Thurs -
S&S warm-up with 16 kg
Swings with 16 kg 10x10 (LAS, RAS, LAS, RAS, LAS, RAS, LAS, RAS, LAS, RAS)
TGUs with 16 kg x5
20 minute run
OS resets

Fri -
OS resets
10 minutes backwards baby crawl

Sat - OS resets (planned)

Sun - OS resets (planned)
 

DCM

Level 5 Valued Member
WEEK 31 - AUGUST 28 - SEPTEMBER 3

*Continuing with crawl program which seems to be benefiting my right shoulder
*Making the assumption that I can spend a couple or few months on this without losing ground on S&S
*Hoping this will toughen my shoulder up to allow for increasing to the 24 kg bell and make TGU transition from floor more smooth

Mon -
OS resets
5 minutes forward and backward baby crawl
5 minutes forward leopard crawl
10 inverted rows x3

Tues -
OS resets
5 minutes forward and backward baby crawl
5 minutes forward leopard crawl
10 inverted rows x3

Weds -
OS resets
10 minutes forward and backward baby crawl
10 inverted rows x3

Thurs -
OS resets
5 minutes forward and backward baby crawl
5 minutes forward leopard crawl
10 inverted rows x3

Fri -
OS resets
5 minutes forward and backward baby crawl
5 minutes forward and backward leopard crawl
10 inverted rows x3

Sat - OS resets and 20 minute run (planned)

Sun - OS resets (planned)
 

DCM

Level 5 Valued Member
WEEK 32 - SEPTEMBER 4-10

Mon -
OS resets
10 minutes forward leopard crawl (one minute on, one minute off)
10 inverted rows

Tues -
OS resets
10 minutes forward leopard crawl (one minute on, one minute off)
10 inverted rows

Weds -
OS resets
1.5 mile run

Thurs -
OS resets
10 minutes forward leopard crawl (one minute on, one minute off)

Fri -
OS resets
10 minutes forward and backward leopard crawl (one minute on, one minute off)
10 inverted rows

Sat - (planned)
OS resets
1.5 mile run

Sun - (planned)
OS resets
 

DCM

Level 5 Valued Member
WEEKS 33 AND 34 - SEPTEMBER 11-24
*traveling/vacation

Mon - off

Tues -
OS resets
10 minutes forward and backward leopard crawl (one minute on, one minute off)
2 mile run

Weds - off

Thurs -
OS resets
10 minutes forward and backward leopard crawl on hill (one minute on, one minute off)
2 mile run

Fri -
OS resets
10 minutes forward and backward leopard crawl (one minute on, one minute off)

Sat -
OS resets
10 minutes forward and backward leopard crawl on hill (one minute on, one minute off)
2 mile run

Sun - off

Mon -
OS resets
10 minutes forward and backward leopard crawl (one minute on, one minute off)

Tues - off

Weds - off

Thurs -
OS resets
10 minutes forward and backward leopard crawl (one minute on, one minute off)

Fri -
OS resets
10 minutes forward and backward leopard crawl (one minute on, one minute off)

Sat -
OS resets
10 minutes forward and backward leopard crawl (one minute on, one minute off)

Sun - off
 

DCM

Level 5 Valued Member
WEEK 35 - SEP 25 - OCT 1

Mon -
OS resets
10 minutes forward and backward leopard crawl (one minute on, one minute off)

Tues - boxing

Weds -
OS resets
10 minutes forward and backward leopard crawl (one minute on, one minute off)

Thurs - boxing

Fri -
OS resets
10 minutes forward and backward leopard crawl (one minute on, one minute off)

Sat - off

Sun - off
 
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