Good Days

Waryrenn

Level 5 Valued Member
15/4

Warm up
GSQ TGU Hinge

PU 1-2-1 x3
Row 20kg 1/1 - 2/2 - 1/1

Cooked Eagle 20kg

Twinged knee after 1st set FSQ (prob lack of bracing) so did the rest of the squats unladen
 

Waryrenn

Level 5 Valued Member
I've honestly felt a bit worried that I'm 'programme switching' (although TBH I’ve got bigger worries :)) but I just reviewed my training log - I've been doing S&S training for 15 months.

While it has (moderately) improved my strength I have struggled to stick with the programme - and I think that’s because swings suck hahaha.


I've learned enough to realise that daily training is a great way to build up 'easy strength'.

I think I will enjoy the carry-squat approach, but that I do need to include swings, so I'm going to sneak some into my 'Cooked Eagle'. It feels a bit like hiding vegetables in a tasty dinner.
Also - as my sights are set on the DJ strength standard no. 3 I also need to incorporate some more presses too.

Trial: I will keep the underlying Carry - Squat (i.e. Eagle template), but using the carry sequence from Cook Carry (OH - Rack - Suitcase).

THEN adding 2 swings & 1 C&P in between each movement / hand-swap.

This will mean… Each sequence will include 24 swings, 12 C&P, 6 carries (3 L / 3R) and 30 squats.

I'll aim to steadily increase squats from 5to10 per set which will bring me up to 60 squats (i.e. closer to the number of FSQ in the Eagle).

At this point I think you'll agree it's mangled way beyond a Cook Carry / Eagle hybrid... So I'm going to call it Eagle Stew haha.

As this is a complete cluster-**** of a programme I don’t expect much - but I am sure I'll learn from it!

Limitations

The only thing missing is a Row, so I'm going to do some row ladders before (or after) and off-set these with either PU or loaded TGU.

What's going to happen?
Who knows! :D
 

North Coast Miller

Level 7 Valued Member
Any explosive hinge pattern can be subb'd for Swings. To be fair, it doesn't even need to be explosive to effectively cover the hinge.

Power cleans with a sandbag (you might even toss the bag and catch it), standing broad jump, Good Mornings. As part of my kid's circuit I now have them underhand tossing a 20lb sandbag to me using a hinge/DL pattern - I tell them no swinging it back, and try to come right up off the floor - jump!
 

Waryrenn

Level 5 Valued Member
Any explosive hinge pattern can be subb'd for Swings
Good point. doing more kb cleans will fit the sequence too

doesn't even need to be explosive to effectively cover the hinge
Any non-explosive suggestions?
I will pay more attention to the movement. I've never really feel anything that felt like a bow string being loaded.

I now have them underhand tossing a 20lb sandbag to me
Sounds ace
 
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North Coast Miller

Level 7 Valued Member
Any non-explosive suggestions?
I will pay more attention to the movement. I've never really feel anything that felt like a bow string being loaded.
Single leg deadlift is one, though it seems to target the erector/lower back muscles more than the posterior leg. Good Mornings are what I use most often now and seem to have a good split between lower back and upper posterior leg. To do with a KB you can hold it up tight under the chin or wrap in a towel and rest high up between the shoulderblades.

Sandbag shouldering or sandbag cleans are good ones for an explosive substitute, just make sure your shoulder sockets are fired up/kept tight in place, and the energy to hoist the bag comes from your hinge. My feet or at least my heels come off the floor when I do these. Is a lot like a KB swing in that the bag should float at the top.

You might also stand holding a relatively light KB in front of you with arms extended and up and out at about 45° or so. Drop into your hinge pattern and slowly back up, keeping the arms locked. You will definitely feel the bowstring of your hamstrings/glutes. You can almost do that empty handed and feel things tighten up at the bottom of the hinge. Keep the shins straight up and down with as little knee bend as you can manage.

There are a lot of very useful exercises out there, the Swing being a biggie, but there is not a single one that cannot be worked around or substituted.
 

Waryrenn

Level 5 Valued Member
16/4

Warm up
GSQ TGU Good morning

Ladders
PU 123 *2
Row 1/1 - 2/2 - 3/3

Eagle Stew 20kg

Good morning 20kg *3

Tried my idiosyncratic complex and honestly it wasn't too bad. Although sadly knee twinged again on my first FSQ, so played it safe and omitted them. I really enjoy the squats so hopefully a day or two of rest will put me back on track.
 

Michael Scott

Level 7 Valued Member
This is funny to me, because most people say this about TGUs, even I did. However, this is probably the first time I have read someone not liking swings.....we are all different, here is just another example.

While it has (moderately) improved my strength I have struggled to stick with the programme - and I think that’s because swings suck hahaha.
 

Waryrenn

Level 5 Valued Member
18/4

Warm up (Unloaded)
GSQ - H20-TGU - good morning - Hinge (arms 45 degrees & mimimal knee bend)

PU 1-2-3 *2
Row 20kg 1/1 - 2/2 - 3/3

Eagle Stew 20kg

Curls 20kg 3*5
Good morning 20kg 3*1

Left knee still a bit behind, so omitted squats and did a few GSQ style curls so to be in the bottom squat position.
Went a bit further with each carry too.
 
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Waryrenn

Level 5 Valued Member
arms extended and up and out at about 45° or so. Drop into your hinge pattern and slowly back up, keeping the arms locked. You will definitely feel the bowstring
You didn't exaggerate! Felt the loading :D

Good Mornings
Also an excellent steer. Did them with the 20 clutched high on my chest. Seemed to really sap my energy as I felt so much of my body engaging. Really liked it.

I'm feeling like I'm entering the second phase of my journey to strength. I've woken my body up, and now is a great time to go back a step and re-visit the basics, the blocks which will make up the foundation.
And I'd really really like to teach my body the hinge, so thanks for these pointers!
 

Waryrenn

Level 5 Valued Member
probably the first time I have read someone not liking swings
Probably a truism that people don't like what we're not good at :)
But it's definitely not the first contrary opinion I've held, and no doubt it won't be the last haha.
Pavel's steer in ETK seems to be that the swing "carpet bombs" our muscles, and the TGU fills in the gaps, I was surprised to see so many people choosing it in the recent "if you could only chose one exercise" thread.

DJ has the H20-TGU as the requirement in his strength standards (half a cup of water on the knuckles). It certainly is a very different approach!
I'm cheating by using a half filled bottle with the cap on... Though I'll have to do the proper thing when my "test" days roll around ;)
 

Waryrenn

Level 5 Valued Member
22/4

Warm up (Unloaded)
GSQ, TGU, Good Morning (GM), 45° Hinge, PU 1-2-3 *2

Row 20kg
1/1 - 2/2 - 3/3 *2

Eagle Stew 20kg

GM 20kg *3

Been away for Easter last few days.
(1 / 3)
 
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Waryrenn

Level 5 Valued Member
I'm going to use brackets at the end of my training notes to keep a note of the number of times I've repeated this type of training (beginning today) and the number of days since I last trained.

As a guess I would expect to be able to increase the weight after (every?) 40 sessions.
 

Waryrenn

Level 5 Valued Member
24/4

Warm up
GSQ H20-TGU chin-forward hinge, PU 1-2 *4

Row 20kg
1/1 - 2/2 - 3/3 *2

Eagle Stew 20kg

Good Morning 20kg 1*3

Today I felt like my push-ups have improved :)

Yesterday had gastroenteritis and was in bed all day :(

(2 / 1)
 

Waryrenn

Level 5 Valued Member
25/4
Warm up (Unloaded
Squat, Hinge, PU 1-2-3 *2, arm bar, Windmill, bent-press, H20-TGU.

Row 20kg
1/1 - 2/2 - 3/3 *2

Eagle Stew 20kg

GM 20KG 1*3

My first real H20-TGU - an open cup with water :)
Threw in a few extra warm up movements that I've never done just to play around with the movement patterns

(3/0)
 
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Waryrenn

Level 5 Valued Member
26/4
Brought a second hand 24kg to put in work gym.
Want to improve my clean...

Enter the Kettlebell quote
You should feel your hips loading but not your back. This is the moment to release your kettlebell. Yes, just let it rip behind you.

So that's what I was doing on the beach!
Single and double arm hike throw and clean drop and release.

The carry back up the cliff path made a nice finish

(3/0)
 
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Waryrenn

Level 5 Valued Member
2/3

Warm up
DMPM (Unloaded)

Skills practice
DMPM (empty cups)

Strength training
PU 1-2-3 *2
Row 20kg 1/1 - 2/2 - 3/3 *2

Eagle Stew
2 clean left, OHP left, OH carry left - park bell
2 clean left, OHP left, 2x FSQ left - park bell
REPEAT ON RIGHT
2 clean left, OHP left, rack carry left - park bell
2 clean left, OHP left, FSQ left - park bell
REPEAT ON RIGHT
2 clean left, OHP left, suitcase carry left - park bell
2 clean left, OHP left, FSQ left - park bell
REPEAT ON RIGHT

(4/2)
 
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