Consistency beats intensity

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jhpowers

Level 6 Valued Member
Every Morning - Wim Hof => breathing, yoga, cold showers.

Kettlebell Strong
Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
DFSQ 16kg x 5/3
DSn 16kg x 3/3
DPress with quarter squat 16kg 1/3

Work out
Double C & P 24kg X 2/10
Pull up BW x 2/10
 

jhpowers

Level 6 Valued Member
Every Morning - Wim Hof => breathing, yoga, cold showers.

Kettlebell Strong
Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
DFSQ 16kg x 5/3
DSn 16kg x 3/3
DPress with quarter squat 16kg 1/3

Work out
Double C & P 24kg X 3/10
Pull up BW x 3/10

Rest 1:30 between first 5+5 sets
Rest 1:45 between next 5+5 sets
 

jhpowers

Level 6 Valued Member
Every Morning - Wim Hof => breathing, yoga, cold showers.

Kettlebell Strong
Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
DFSQ 16kg x 5/3
DSn 16kg x 3/3
DPress with quarter squat 16kg 1/3

Work out
Double C & P 24kg X 4/5
Pull up BW x 4/5

Okay, I'm going to continue to work on bringing the rest periods down with my sets of three while incorporating workouts with sets of four with as much rest as needed.
 

jhpowers

Level 6 Valued Member
Every Morning - Wim Hof => breathing, yoga, cold showers.

Kettlebell Strong
Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
DFSQ 16kg x 5/3
DSn 16kg x 3/3
DPress with quarter squat 16kg 1/3

Work out
Double C & P 24kg X 3/10
Pull up BW x 3/10

Rest 1:30 between first 9+9 sets
Rest 1:45 between next 1+1 sets
 

jhpowers

Level 6 Valued Member
Every Morning - Wim Hof => breathing, push ups, yoga, cold showers.

Kettlebell Strong
Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
DFSQ 16kg x 5/3
DSn 16kg x 3/3
DPress with quarter squat 16kg 1/3

Work out
Double C & P 24kg X 4/6
Pull up BW x 4/6

Going on vacation next week. I'm planning to take the pair of 24 kg bells (unless the wife shuts me down). Either way, I will likely have a reduced work out and will have to retreat a bit on the program. Some degree of "waving the load" or cycling happens just because of the rhythm of family life.
 
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jhpowers

Level 6 Valued Member
Traveling at the in laws ranch in Montana. I brought the double 24kg and 16kg bells. No access to a pull up bar.

Kettlebell Strong
Warm up
Overhead shoulder stretch
Thoracic mobility stretch
(Don't have the 12 kg bell...so, no pull overs or arm bars used body weight alternatives)
DFSQ 16kg x 5/3
DSn 16kg x 3/3
DPress with quarter squat 16kg 1/3

Work out
Double C & P 24kg X 3/10
No pull up bar.

Rest 3:00 between sets.
 

jhpowers

Level 6 Valued Member
Still traveling at the in laws ranch in Montana.

Kettlebell Strong
Warm up
Overhead shoulder stretch
Thoracic mobility stretch
DFSQ 16kg x 5/3
DSn 16kg x 5/3
DPress with quarter squat 16kg 1/3

Work out
Double C & P 24kg X 4/7
No pull up bar.

Rest as needed.

Hiked during the rest of the day - 8 miles total.
 

jhpowers

Level 6 Valued Member
Still traveling at the in laws ranch in Montana. Only missed one workout this week, but today was a slog...quads are exhausted from all of the hiking up mountains this week.

Kettlebell Strong
Warm up circuit
Overhead shoulder stretch
Thoracic mobility stretch
Hip bridge
DFSQ 16kg x 5/3
DSn 16kg x 3/3
DPress with quarter squat 16kg 1/3

Work out
Double C & P 24kg x 3/10
No pull up bar.
Rest as needed.

DFSQ 24kg x 1/5

So, when I get back to Portland, I'm going to add pull ups back into the workout. I'll also, consequently, reset my sets on my workouts that consist of sets of four. In other words, I'll start back at 5 sets of 4 reps and work up to 10 sets of 4 reps, continuing to alternate with workouts of 10 sets of 3 reps.

Also, I'm adding a few heavier front squats in at the end of the workout because, if I ever finish this program, I'm considering doing the total tension complex and wanted to practice heavier squats.

Now...going fishing with my daughter!
 

jhpowers

Level 6 Valued Member
Every Morning - Wim Hof => breathing, yoga, cold showers.

Kettlebell Strong
Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
DFSQ 16kg x 5/3
DSn 16kg x 3/3
DPress with quarter squat 16kg 1/3

Work out
Double C & P 24kg X 4/5
Pull up BW x 4/5

DSQ 24kg x 1/5

Back home!
 

jhpowers

Level 6 Valued Member
Every Morning - Wim Hof => breathing, yoga, cold showers.

Kettlebell Strong
Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
DFSQ 16kg x 5/3
DSn 16kg x 3/3
DPress with quarter squat 16kg 1/3

Work out
Double C & P 24kg X 3/10
Pull up BW x 3/10

DSQ 24kg x 1/5
 

jhpowers

Level 6 Valued Member
Every Morning - Wim Hof => breathing, yoga, cold showers.

Kettlebell Strong
Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
DFSQ 16kg x 5/3
DSn 16kg x 3/3
DPress with quarter squat 16kg 1/3
Jerk 16kg x 1/3

Work out
Double C & P 24kg X 4/6
Pull up BW x 4/6

DSQ 24kg x 1/5
 

jhpowers

Level 6 Valued Member
Every Morning - Wim Hof => breathing, yoga, cold showers.

Kettlebell Strong
Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
DFSQ 16kg x 5/3
DSn 16kg x 3/3
DPress with quarter squat 16kg 1/3
Jerk 16kg x 1/3

Work out
Double C & P 24kg X 3/10
Pull up BW x 3/1
(1 min rests between each set)

DSQ 24kg x 1/5
 

jhpowers

Level 6 Valued Member
Every Morning - Wim Hof => breathing, yoga, cold showers.

Kettlebell Strong
Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
Bent arm. Bar x 3+3/3
DFSQ 16kg x 5/3
DSn 16kg x 3/3
DPress with quarter squat 16kg 1/3
Jerk 16kg x 1/3

Work out
Double C & P 24kg X 4/7
Pull up BW x 4/7

DSQ 24kg x 1/5
 

jhpowers

Level 6 Valued Member
Every Morning - Wim Hof => breathing, yoga, cold showers.

Kettlebell Strong
Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
Bent arm. Bar x 3+3/3
DFSQ 16kg x 5/3
DSn 16kg x 3/3
DPress with quarter squat 16kg 1/3
Jerk 16kg x 1/3

Work out
Double C & P 24kg X 3/10
Pull up BW x 3/10
(1 min rests between sets)

DSQ 24kg x 2/5
 

jhpowers

Level 6 Valued Member
Every Morning - Wim Hof => breathing, yoga, cold showers.

Kettlebell Strong
Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
Bent arm. Bar x 3+3/3
DFSQ 16kg x 5/3
DSn 16kg x 3/3
DPress with quarter squat 16kg 1/3

Work out
Double C & P 24kg X 4/8
Pull up BW x 4/8
(2 minute rests between each set)

DSQ 24kg x 2/5
 
Last edited:

jhpowers

Level 6 Valued Member
Every Morning - Wim Hof => breathing, yoga, cold showers.

Kettlebell Strong
Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
DFSQ 16kg x 5/3
DSn 16kg x 3/3
DPress with quarter squat 16kg 1/3

Work out
Double C & P 24kg X 3/10
Pull up BW x 3/10
(1 minute rests between sets)

DSQ 24kg x 2/5
 

jhpowers

Level 6 Valued Member
Every Morning - Wim Hof => breathing, yoga, cold showers.

Kettlebell Strong
Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
DFSQ 16kg x 5/3
DSn 16kg x 3/3
DPress with quarter squat 16kg 1/3

Work out
Double C & P 24kg X 4/9
Pull up BW x 4/9

DSQ 24kg x 2/5
 

jhpowers

Level 6 Valued Member
Every Morning - Wim Hof => breathing, yoga, cold showers.

Kettlebell Strong
Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
DFSQ 16kg x 5/3
DSn 16kg x 3/3
DPress 16kg 1/3


Work out
Double C & P 24kg X 3/10
Pull up BW x 3/10

Maffetone run 2.5 miles with hr monitor.
 

jhpowers

Level 6 Valued Member
Every Morning - Wim Hof => breathing, yoga, cold showers.

Kettlebell Strong
Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
DFSQ 16kg x 5/3
DSn 16kg x 3/3
DPress with quarter squat 16kg 1/3

Work out
Double C & P 24kg X 4/10
Pull up BW x 4/10

DSQ 24kg x 2/5
 

jhpowers

Level 6 Valued Member
Every Morning - yoga, cold showers.

Kettlebell Strong
Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
DFSQ 16kg x 5/3
DSn 16kg x 3/3
DPress 16kg 1/3


Work out
Double C & P 24kg X 3/10
Pull up BW x 3/10

DFSQ 24 x 3/5
 
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