Beginning S & S

DCM

Level 6 Valued Member
WEEK 36 - OCT 2-8

Mon -
OS resets
10 minutes forward and backward leopard crawl (75 seconds on, one minute off)

Tues - boxing

Weds -
OS resets
20 minutes MAF running
5 minutes forward and backward leopard crawl (one minute on, one minute off)

Thurs - boxing

Fri -
OS resets
20 minutes MAF running
8 minutes forward and backward leopard crawl (one minute on, one minute off)

Sat -
OS resets

Sun - off
 

DCM

Level 6 Valued Member
WEEK 37 - OCT 9-15

Mon -
OS resets
10 minutes forward and backward leopard crawl (one minute on, 45 seconds off)

Tues - boxing

Weds -
OS resets
10 minutes forward and backward leopard crawl (one minute on, 45 seconds off)

Thurs - boxing

Fri -
OS resets
10 minutes forward and backward leopard crawl (one minute on, 45 seconds off)

Sat - off

Sun - off
 

DCM

Level 6 Valued Member
After dropping offline for over a year, I am planning on resuming this thread to help track progress.

Update: I continued the S&S program in a less regimented way, varying from 5+ times per week to 2 times per week and several weeks not doing it at all in favor of other exercises. We moved in June 2018. Around that time I had introduced the 24 kg kettlebell and was doing fine with the program at that weight. After we moved, boxing was no longer available so my son and I began BJJ 3x per week in July 2018. Three weeks in, on July 30, I fell on my outstretched arm from a throw and ruptured the sternal head of my left pec. At that point I couldn't even do one pushup. I opted to pass on surgery since the clavicular head was still intact and have made progress since then - although I still have a major divot and pain with certain moves. At this point I can do sets of 15 pushups and 3 pullups. I was able to do 24 kg kettlebell S&S work-outs a couple months after the injury (I still don't understand why my pushups are so limited despite being able to TGU with the kettlebell) and have been doing them three days per week with BJJ and/or running/skipping rope/swimming on alternate days.

The impetus to restart this log is that I began introducing the 32 kg bell today. It felt good; I was pretty depressed after the pec injury and thought I would be majorly limited but am now more optimistic. I have drilled in class but haven't sparred in BJJ since the injury. I will probably return to sparring in Jan 2019 but am also going to re-evaluate "want to have" vs "need to have" activities at my age so may stop BJJ altogether. I set up a work-out space in the basement of our new house which has been helpful. I think I am at the point where a kettlebell class will be helpful - Aug 2019 class in NYC looks like the next convenient opportunity.

Today's work out:
S&S warm-up with 16 kg
10x10 swings 24 kg L, R, L, R, 32 kg 2HS, 2HS, 24 kg L, R, 32 kg 2HS, 2HS)
5 L/R TGUs (24 kg, 24 kg, 32 kg, 24 kg, 24 kg)
One-arm farmer carry 32 kg x2
 

DCM

Level 6 Valued Member
12/11/2018

S&S warm-up with 16 kg
10x10 swings 32 kg 2HS, 2HS, 24 kg L, R, 32 kg 2HS, 2HS, 24 kg L, R, 32 kg 2HS, 2HS)
5 L/R TGUs (24 kg, 32 kg, 24 kg, 32 kg, 24 kg)
Leopard crawl forward/backward x3
 

DCM

Level 6 Valued Member
12/13/2018

S&S warm-up with 16 kg
Swings - 10x10 24 kg L, 24 kg R, 24 kg L, 24 kg R, 32 kg T, 32 kg T, 32 kg T, 32 kg T, 24 kg L, 24 kg R
TGUs - 5X L+R 24 kg, 24 kg, 24 kg, 32 kg, 24 kg
Leopard crawl forward 25 ft/backward 25 ft x3
Farmer carry 32 kg L 50 ft, R 50 ft
Pull-up 1X
 

DCM

Level 6 Valued Member
12/15/2018

S&S warm-up with 16 kg
Swings - 10x10 32 kg T, 32 kg T, 24 kg L, 24 kg R, 32 kg T, 32 kg T, 24 kg L, 24 kg R, 32 kg T, 32 kg T
TGUs - 5X L+R 24 kg, 32 kg, 32 kg, 32 kg, 32 kg
1 Pull-up
 

DCM

Level 6 Valued Member
12/17/2018

S&S warm-up with 16 kg
TGUs with 5 second pauses 5X L+R with 16 kg
1.5 mile run
 

DCM

Level 6 Valued Member
12/19/2018

S&S warm-up with 16 kg
TGUs with 5 second pauses 5X L+R with 16 kg
Leopard crawl 40 ft fwd 40 ft backward + 1 pull-up x5
 

WhatWouldHulkDo

Level 6 Valued Member
(I still don't understand why my pushups are so limited despite being able to TGU with the kettlebell)
My experience has been that the static hold strength you get from the TGU does not translate well into pressing strength. Does wonders for shoulder stability, but, I believe it's ETK that says "if you want to press a lot, you have to press a lot". Subject to any injury restrictions, of course.
 

Michael Scott

Level 7 Valued Member
Glad to hear that you healed up. The TGU is a strange animal. I love performing it, but man I do not look forward to performing it.......
 
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DCM

Level 6 Valued Member
S&S warm-up with 16 kg
TGU L+R with 16 kg x5
1.5 mile run

Deload has felt good. Time to ramp weight back up starting tomorrow.
 

DCM

Level 6 Valued Member
12/23/2018

off (unintentional due to work overnight)

12/24/2018

S&S warm-up with 16 kg
1H Swings - 10x10 24 kg
TGUs - 5X L+R 24 kg
Leopard crawl forward 40 ft/backward 40 ft + 1 pull-up x3

12/25/2018

off
 

DCM

Level 6 Valued Member
12/26/2018

S&S warm-up with 16 kg
TGUs - 5X L+R 32 kg
1.5 mile run
1 pull-up x5

Lesson learned: after an unintentional easy deload week last week, I fell into doing all TGUs with the 32 kg bell, which I had been struggling with before, and it felt good and easy.
 
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