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(In-)Consistently Simple

27/6/23 1900
4. (27)
1/2 GFE into SS @16kg
10T x10 @16kg
C+P to TGU @16 5/5kg
Hang then stretches to finish.

Didn't get to my session until the kids were in bed due to school holidays. Didn't mind the late start TBH, used the 16kg due to shorter rest until tomorrow's session. C+P to TGU felt good.
 
15/8/23 1920
And now for something completely different.

I'm having trouble sticking to the 5 or 6 days a week the S&S requires to progress, so I thought I'd try something a bit more "we'll rounded" for a change of pace.

Brett Jones' SFG1 prep program StrongFirst SFG Kettlebell Certification Prep Guide | StrongFirst is what I've gone with. Easing into it a little, as Day 1 calls for 10 swings EMOM for 10 mins with the 24kg, so I've gone with 10 sets of 5 and not 100% strict with the timing for now.

SFG prep day 1
GFE with FMS ankle clearing into 5×3GS @16kg + 5x3 hip bridges.
Superset x2 TGU 2+2 @24kg with 5+5 SLDL @24kg

5 2HS @24kg x10 in 10:40

Hang then SS stretches to finish

Felt good. Could have done the swings EMOM and maintained the talk test I reckon. See how I feel in the morning. Enjoyed day 1, bit of a quicker session than the 1hr SS has been taking me.
 
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17/7/23 1345
SS wup, 5x3 GS @24kg
10R/L @16kg ×6, @24kg x4
TGU 5/5 @24kg
Hang then stretches to finish

Gave myself a kick up the arse. I can powerfully swing the 48kg, I need to pull my finger out and get to simple.
 
18/7/23 1350
SS wup @16kg
10T x 10 @16kg
TGU 5/5 @16kg

Hang then stretches to finish.

Quick session today, but a bit of a niggle in mid back, suspect from 24kg swings the other day so went easy too. Swings pretty well EMOM
 
21/7/23 1200
GFE to SS wup, GS @24 5×3
10L/R @16kg ×6, @24kg ×4
TGU @24 5/5

5 chins then hang and stretches
 
25/7/23 1350
5
GFE into SS wup, GS @24kg
10T @16kg ×6, @24kg ×4
TGU @24kg 5/5

Hang then stretches. Did Karate groin stretch and some single leg hamstring stretches too.
 
26/7/23 1400
6
SS wup, GS @24kg
10L/R ×6 @16kg, ×4 @24kg
TGU 5/5 @16, 1 press in a different position each rep, 1 up, 1 down.

Hang to finish
 
31/7/23 12:30
ROP day 1
GFE into SS @16kg
C+P @16kg 3×(1,2,3)
Ring Pullups to match

2HS @24kg, 10 sets of 7 in ~12mins
Hang then SS stretches
 
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1/8/23 1130
Variety day
Indian clubs into GFE
12kg 1/1 Arm bar /B Armbar / TGU flow
2x(5+5) SLDL @16kg on yoga block
TGU @24kg 2x (2+2)
Hang then stretches
 
4/7/23 12 1230
GFE into 5RM squat program test day 1
5x 16kg, 24kg, 32kg
7x 40kg (TRM)
Week 2 will be 5x5 @24kg on variety day
 
4/7/23 1300
ROP L day 1
C+P @16kg + pullups: 3(1)
16kg Snatch practice: 27L, 37R in sets of 3-7. Need to ensure LHS gets equal work next week.

Work on waiting out the backswing, as usual. 16kg feeling light but want to nail technique.
 
7/8/23 1230
ROP M day (2)
GFE into SS wup @16kg
C+ P@16kg, T.Pullup 3(1,2)

80 reps in 8 mins of swings, 10x1HS @ 16 & 24, alternating after each set.

Hang then stretches
 
8/8/23 1520
ROP variety day (N/S)
Indian clubs and Arnis practice
TGU @16kg 1/1, @24kg 2/2, 32kg 1/1, 40kg (failed 1/1), 16kg 1/1, 32kg 1/1.

Got humbled today, decided to try for a 40kg TGU today since the 32kg went up so easily. Couldn't even get it to lockout in the floor press. More 32kg practice needed.
 
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