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ClayPainter's Training Log

Thursday - 25, Nov -- Timed Simple with 24 kg kb

100 1h swings all 24 kg
5 minutes (10 every 30 seconds).
rest until minute 6
10 TGU (5 per arm) 24 kg - 10 minutes

Notes: This felt good and strong. I had no intention of working the Simple program. I wanted to do high volume swings and lose weight. I still want to lose weight, but I enjoy the strong feeling post-simple workout. I enjoy not being sore and burning out. Also, Covid derailed my high volume goals.
I am going to continue until I succeed at 32 kg Simple goals and throw in an occasional high volume set.
 
Friday - 26, Nov -- Simple style workout

100 swings 10 minutes (10 swings EMOM)
32kg - 5x10 2-handed
24kg - 4x10 1-handed
32kg - 1x10 2-handed

10 TGU (5 per arm) - 10 minutes
2 - 24kg
6 - 32kg
2- 24kg

Notes: That's some progress. I feel good about that.
 
Monday - 29, Nov -- Simple style workout

32kg for all reps
100 2h swings - 10 minutes (10 swings EMOM)

10 Half-TGUs (5 per arm) - Untimed

Notes: I suspect it will take some time to work my way to all 1h swings with the 32. It will also take some time to work my way to 5 minutes.
 
Thursday - 2 Dec

32kg for all reps
100 swings - 10 minutes (10 swings EMOM)
1x10 2h
4x10 1h
5x10 2h

Notes: these 32 kg swings are taking a toll on my body. My left glute did not feel good.
Thinking no more swings until Monday, or deloading to 24kg for one more set tis week (Saturday maybe).
 
Monday - 6 Dec - Simple style work out

100 2h swings total (10 EMOM - 10 minutes total) 32kg KB

10 TGUs (5 each arm) 32 kg KB. Untimed

Notes: left glute feels significantly better but need to watch it
10 getups with the 32?! I was planning on do 6 with 32 and 4 with 24 but I felt strong and grinded them out.

Need to get 1h swings down and decrease time and Simple will be achieved… keep swinging, grinding, and don’t rush, @ClayPainter
 
Thurs - 9 Dec - Simple style workout
100 swings total (10 EMOM - 10 minutes total) 32 kg KB
6x10 2h
4x10 1h

10 TGUs (5 each arm) 32 kg KB - 10 minutes

Notes: Feel good about the 10 minute timed TGUs. Still feel like it will be a bit to get all the swings to 1h and down to 5 minutes.
 
Friday - 10 Dec

100 swings total 10 emom 32 kg KB
1x10 2h
2x10 1h
3x10 2h
4x10 1h

3x1 C&P 32kg
3x5 bent over row 32kg
 
Monday - 13 Dec - Simple style

100 swings total 10 emom 32 kg KB
4x10 1h
2x10 2h
4x10 1h

10 TGUs (5 each side) 32 kg KB - untimed
 
Thurs 23-Dec

104 1h swings 32kg (4 every 30 seconds for 13 minutes total)
10 TGUs (5 each side) 32 kg KB - 10 minutes
 
Tues 28 Dec Timeless Simple Acheived!

100 1h swings 32kg (5 every 30 seconds for 10 minutes total)
10 TGUs (5 each side) 32 kg KB - 10 minutes
 
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Wed 29 Dec

100 1h swings 32kg
(10 every 45 seconds for 7.5 minutes total)

Half-GUs 32 kg KB - Untimed
5 right
5 left
3 right
3 left
2 right
2 left
(20 total)

Notes: I feel like simple is within reach…
1 month away - I think is possible. (?)

Again - I don’t want to rush but will continue to focus on slow and steady progress.
 
Thursday 30 Dec

1hsw 24 kg
1x20 R&L
3x10 Alternating R&L
1x20 R&L

10 sets total for 140 total swings

C&J (push-jerk) 32 kg
5x1 Alternating R&L 10 total

Notes - grip was burning out with all the 1h 32kg swings so I deloaded to 24 kg (adding more reps)

My obliques were smoked with yesterday’s Half-GUs did 32kg C&J instead.
 
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Sunday 2 Jan - Exercise 4 of The Swing
On the Minute Workout for 20 minutes
16 kg KB & all 1h swing in this session - switching hands each set
1x12
1x13
1x14
1x15
1x16
1x17
1x18
1x19
12x20

364 total swings

Notes - I wanted to do a high volume to bring in the new year and re-visited Tracy Reifkind's Exercise 4 of The Swing.
It has been some time since I last attempted this and switched gears to focus on Simple.
I am feeling good about the progress I made. I was able to finish the workout as programed (no dropping reps due to fatigue) for the first time and do it all 1-handed.

Happy New Year!
 
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