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From scratch to “Sinister”

Traveling with no access to Kettlebells. No S&S practice this week end. Maybe Sunday night when I make it back home, if I have energy.
AM:
GMB Elements 30 min
PM:
GMB Elements 30 min
 
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BillSteamshovel said:
Internally I use the measurement of boredom. There comes a point where I start running out of obvious improvements to make. The reps become so easy that I get lost in thoughts about laundry or the next days schedule.
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This is a very good ownership definition that I will use for sure!
 
BillSteamshovel said:
Have you seen the Jackie Vazquez videos in this thread and seen how easily she does 24kg getups ? For me doing them that confidently would be my target in future, definitely wouldn't hurt to move up to 28 if you could do 24s that easily.
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She is very athletic. Although it is great fun to watch her performance, she might not be the right aspiration for me when it comes to TGUs. I am almost sure that Pavel recommends grinds to be slow and controlled. I feel that I can do my self more harm than good, with fast TGUs.
 
Ege said:
. I am almost sure that Pavel recommends grinds to be slow and controlled. I feel that I can do my self more harm than good, with fast TGUs.
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You are right, I didn't think of that, I was just so amazed at how easily she was doing 24kg TGUs I thought Wow ! That is inspiring ! .....and if I could do 10 24kg TGU that comfortably, that would be enough for me.
 
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01/29/2023
PM
First S&S practice session w 16kg. Warm ups w 8kg.
01/30/2023
AM
30 min moderately brisk walk
PM
GMB Elements 30 minutes.
 
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PM
S&S session 2. @16kg. Warm up @12kg.
-Strained inside left hip during last TGU L. Had the wisdom to stop the session. not concentrated, plus left hip flexor was nagging due to an over stretch for like a month.
-GS, keep chest proud.
-Swing, play chicken w bell
-TGU, lock elbow and keep eye on KB.
 
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AM
ACMS Cardio session 1
30 min Rucking @ 8 kg KB backpack

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To drive the heart rate above 130’ish for Zone 2 will require some try and errors. 8 kg KB did not cut it. I will need not only heavier bell in back pack but increased speed as well. I am gamous with short walking strides. Will need to read Al’s rucking article again in detail.

PM
30 minutes GMB Elements.
Feels very solid.
S&S goes with movement practice and walking like bread and butter…
 
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AM
S&S session 3 @16kg. Warm up @12kg.
Last R get up did not feel like much of a grind. Which is great. My limiting factor is working capacity not strength….

-Hip flexor is okay, left biceps is sore after session maybe Swings…. I should relax my left elbow during swings.
-GS, keep chest proud.
-Swing, play chicken w bell
-TGU, lock elbow and keep eye on KB.

PM
ACMS Cardio session 2 planned.
30 min Rucking @ 8 kg KB backpack w new backpack.
Increase speed and heart rate. Gotta hit Zone 2 w 8 kg….
 
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AM:
GMB Elements 30 min (Session takes around 45 minutes)
PM:
I will miss today’s S&S. Would love to compensate it by Saturday and Sunday S&S sessions. Gotta keep my “busy” week end, as fresh as possible.
 
AM
S&S session 4 @16kg. Warm up @12kg Halo, 16kg GS.
Started to use talk test better.
-GS, keep chest proud.
-Swing, play chicken w bell, packed shoulders, wider stance.
-TGU, lock elbow and keep eye on KB.
Left biceps soreness is getting better. Watch your swing form and damn to the floor.
 
AM:
GMB Elements 30 min (Session takes around 45 minutes, was a slow and successful session without any push since I was a bit tired from last night.

I will see how I feel during the day for a possible S&S session.
 
AM
S&S session 5, 2T @16kg. Warm up @ 8 kg.
Started to use talk test better.
-GS, keep chest proud.
-Swing, play chicken w bell, packed shoulders, wider stance.
-TGU, lock elbow and keep eye on KB.
 
AM:
GMB Elements 30 min (Session takes around 45 minutes)
Shoulder pack and proud chest are two most and only important thing that I need to focus right now. As in TgUs and swings.

PM
S&S session 6 @16kg. Warm up @ 8 kg, 12, 16 kg.
Strained left biceps. Stopped seing sets rught after at set 7.

Is it due to wrong parking that happened previously? Is it new? Gotta pack shoulder really good.
 
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AM:
GMB Elements 30 min (Session takes around 45 minutes)
Shoulder pack and proud chest are two most and only important thing that I need to focus right now. As in TgUs and swings.

PM
KBSF session 1. Heavy day TGU 16kg, Swing 16 Sets @ 12kg
TGU: Focus on straight arm
Swing: Park safely, park safely, park safely.

PS: Due to bicep strain, that I have caused, I wanted to do a session w KBSF.
 
AM:
GMB Elements 30 min (Session takes around 45 minutes)
Overhead mobility, stability & strength issues show themselves with the moves require them. GTG isometrics could be an approach.
 
AM
KBSF session 2 Light day TGU pauses and presses and rotations 8 kg, Swing T 16 Sets @ 12kg

PM
GMB Elements 30 min. Last Session of second round.
Went smooth although it is the most challenging session of Elements. KBSF and movement practice is doable.
 
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AM
GMB Elements 30 min. Assessment. Need proud chest all the time. That is the focus in the coming rounds of Elements. Full Stop.
PM
S&S session 7
WU GS @ 16 kg, Halo @ 12 kg
Swings @16 kg. Continue to be careful all the way.
TGU @ 16 kg Packed shoulders
CD Q/L regression needed
 
NW:
1 session.

AM
Hand walk wall stretch feet on ground ( not a handstand) 1 min
Ankle flexion 30 sec each
Toetouches 30 sec each
GMB Elements 30 min.
Hang light.
(Actual session is 40 min)
Keep proud chest.

PM
S&S session 8
WU GS @ 16 kg, Halo @ 12 kg
Swings @16 kg. 2 sets @ 20 kg
TGU @ 16 kg Packed shoulders , 2 sets @ 20 kg
CD Q/L regression needed
 
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