Keep It Simple & Sinister, Stupid

James Faddis · Jun 12, 2021

Friday, June 11, 2021

Warmup Circuit:

Goblet Squats; 3 x 5 x 16 kg.

Hip Bridges, 3 x 5.

Halos; 3 x 5/5 x 16 kg.

SLDLs: 3 x 5/5 x BW.

Swings; 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R.

Getups; 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R.

James Faddis · Jun 15, 2021

Tuesday, June 15, 2021

Warmup Circuit:

Goblet Squats; 3 x 5 x 16 kg.

Hip Bridges, 3 x 5.

Halos; 3 x 5/5 x 16 kg.

SLDLs: 3 x 5/5 x BW.

Swings; 16T, 16T, 16T, 16T, 16T, 16T, 16T, 16T, 16T, 16T.

Getups; 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R.

Stretches; 1 x 90/90 Stretch, QL Straddle Stretch, & Pull Up Bar Hang.

James Faddis · Jun 16, 2021

Wednesday, June 16, 2021

Warmup Circuit:

Goblet Squats; 3 x 5 x 16 kg.

Hip Bridges, 3 x 5.

Halos; 3 x 5/5 x 16 kg.

SLDLs: 3 x 5/5 x BW.

Swings; 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R.

Getups; 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R.

Stretches; 1 x 90/90 Stretch, QL Straddle Stretch, & Pull Up Bar Hang.

James Faddis · Jun 24, 2021

Thursday, June 24, 2021

Warmup Circuit:

Goblet Squats; 3 x 5 x 16 kg.

Hip Bridges, 3 x 5.

Halos; 3 x 5/5 x 16 kg.

SLDLs: 3 x 5/5 x BW.

Swings; 16T, 16T, 16T, 16T, 16T, 16T, 16T, 16T, 16T, 16T.

Getups; 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R.

Stretches; 1 x 90/90 Stretch, QL Straddle Stretch, & Pull Up Bar Hang.

James Faddis · Jun 25, 2021

Friday, June 25, 2021

Warmup Circuit:

Goblet Squats; 3 x 5 x 16 kg.

Hip Bridges, 3 x 5.

Halos; 3 x 5/5 x 16 kg.

SLDLs: 3 x 5/5 x BW.

Swings; 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R.

Getups; 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R.

Stretches; 1 x 90/90 Stretch, QL Straddle Stretch, & Pull Up Bar Hang.

James Faddis · Jun 28, 2021

Monday, June 28, 2021

Warmup Circuit:

Goblet Squats; 3 x 5 x 16 kg.

Hip Bridges, 3 x 5.

Halos; 3 x 5/5 x 16 kg.

SLDLs: 3 x 5/5 x BW.

Swings; 16T, 16T, 16T, 16T, 16T, 16T, 16T, 16T, 16T, 16T.

Getups; 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R.

Stretches; 1 x 90/90 Stretch, QL Straddle Stretch, & Pull Up Bar Hang.

James Faddis · Jul 6, 2021

Tuesday, July 6, 2021

Warmup Circuit:

Goblet Squats; 3 x 5 x 16 kg.

Hip Bridges, 3 x 5.

Halos; 3 x 5/5 x 16 kg.

SLDLs: 3 x 5/5 x BW.

Swings; 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R.

Getups; 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R.

Flexible Steel:

Prying Goblet Squats, 3 x 5 x 16 kg.

Kettlebell Good Morning Stretches; 3 x 5 x 16 kg.

Lunge Stretches; 3 x 5/5.

Arm Bars; 3 x 5/5 x 16 kg.

Kettlebell Pullovers; 3 x 5 x 16 kg.

Tactical Frogs; 3 x 5.

Stretches; 1 x 90/90 Stretch, QL Straddle Stretch, & Pull Up Bar Hang.

James Faddis · Jul 7, 2021

Wednesday, July 7, 2021

Warmup Circuit:

Goblet Squats; 3 x 5 x 16 kg.

Hip Bridges, 3 x 5.

Halos; 3 x 5/5 x 16 kg.

SLDLs: 3 x 5/5 x BW.

Swings; 16T, 16T, 16T, 16T, 16T, 16T, 16T, 16T, 16T, 16T.

Getups; 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R.

Flexible Steel:

Prying Goblet Squats, 3 x 5 x 16 kg.

Kettlebell Good Morning Stretches; 3 x 5 x 16 kg.

Lunge Stretches; 3 x 5/5.

Arm Bars; 3 x 5/5 x 16 kg.

Kettlebell Pullovers; 3 x 5 x 16 kg.

Tactical Frogs; 3 x 5.

Stretches; 1 x 90/90 Stretch, QL Straddle Stretch, & Pull Up Bar Hang.

James Faddis · Jul 15, 2021

Thursday, July 15, 2021

Warmup Circuit:

Goblet Squats; 3 x 5 x 16 kg.

Hip Bridges, 3 x 5.

Halos; 3 x 5/5 x 16 kg.

SLDLs: 3 x 5/5 x BW.

Swings; 16L, 16R, 16L,

...

James Faddis · Jul 19, 2021

Monday, July 19, 2021

Warmup Circuit:

Goblet Squats; 3 x 5 x 16 kg.

Hip Bridges, 3 x 5.

Halos; 3 x 5/5 x 16 kg.

SLDLs: 3 x 5/5 x BW.

Swings; 16T, 16T, 16T, 16T, 16T, 16T, 16T, 16T, 16T, 16T.

Getups; 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R.

Flexible Steel:

Prying Goblet Squats, 3 x 5 x 16 kg.

Kettlebell Good Morning Stretches; 3 x 5 x 16 kg.

Lunge Stretches; 3 x 5/5.

Arm Bars; 3 x 5/5 x 16 kg.

Kettlebell Pullovers; 3 x 5 x 16 kg.

Tactical Frogs; 3 x 5.

Stretches; 1 x 90/90 Stretch, QL Straddle Stretch, & Pull Up Bar Hang.

James Faddis · Jul 21, 2021

Wednesday, July 21, 2021

Warmup Circuit:

Goblet Squats; 3 x 5 x 16 kg.

Hip Bridges, 3 x 5.

Halos; 3 x 5/5 x 16 kg.

SLDLs: 3 x 5/5 x BW.

Swings; 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R.

Getups; 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R.

Stretches; 1 x 90/90 Stretch, QL Straddle Stretch, & Pull Up Bar Hang.

James Faddis · Aug 9, 2021

Monday, August 9, 2021

Warmup Circuit:

Goblet Squats; 3 x 5 x 16 kg.

Hip Bridges, 3 x 5.

Halos; 3 x 5/5 x 16 kg.

SLDLs: 3 x 5/5 x BW.

Swings; 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R.

Getups; 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R.

Flexible Steel Circuit:

Prying Goblet Squats, 3 x 5 x 16 kg.

Kettlebell Good Morning Stretches; 3 x 5 x 16 kg.

Lunge Stretches; 3 x 5/5.

Arm Bars; 3 x 5/5 x 16 kg.

Kettlebell Pullovers; 3 x 5 x 16 kg.

Tactical Frogs; 3 x 5.

Stretches; 1 x 90/90 Stretch, QL Straddle Stretch, & Pull Up Bar Hang.

James Faddis · Aug 18, 2021

Wednesday, August 18, 2021

Warmup Circuit:

Goblet Squats; 3 x 5 x 16 kg.

Hip Bridges, 3 x 5.

Halos; 3 x 5/5 x 16 kg.

SLDLs: 3 x 5/5 x BW.

Swings; 16T, 16T, 16T, 16T, 16T, 16T, 16T, 16T, 16T, 16T.

Getups; 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R.

Stretches; 1 x 90/90 Stretch, QL Straddle Stretch, & Pull Up Bar Hang.

James Faddis · Aug 26, 2021

Thursday, August 26, 2021

Warmup Circuit:

Goblet Squats; 3 x 5 x 16 kg.

Hip Bridges, 3 x 5.

Halos; 3 x 5/5 x 16 kg.

SLDLs: 3 x 5/5 x BW.

Swings; 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R.

Getups; 16L, 16R.

James Faddis · Oct 6, 2021

Wednesday, October 6, 2021

Warmup Circuit:

Goblet Squats; 3 x 5 x 16 kg.

Hip Bridges, 3 x 5.

Halos; 3 x 5/5 x 16 kg.

SLDLs: 3 x 5/5 x BW.

Swings; 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R.

Getups; 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R.

Flexible Steel Circuit:

Prying Goblet Squats, 3 x 5 x 16 kg.

Kettlebell Good Morning Stretches; 3 x 5 x 16 kg.

Lunge Stretches; 3 x 5/5.

Arm Bars; 3 x 5/5 x 16 kg.

Kettlebell Pullovers; 3 x 5 x 16 kg.

Tactical Frogs; 3 x 5.

Stretches; 1 x 90/90 Stretch, QL Straddle Stretch, & Pull Up Bar Hang.

James Faddis · Oct 24, 2021

Sunday, October 24, 2021

Warmup Circuit:

Goblet Squats; 3 x 5 x 16 kg.

Hip Bridges, 3 x 5.

Halos; 3 x 5/5 x 16 kg.

SLDLs: 3 x 5/5 x BW.

Swings; 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R.

Getups; 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R.

Flexible Steel Circuit:

Prying Goblet Squats, 3 x 5 x 16 kg.

Kettlebell Good Morning Stretches; 3 x 5 x 16 kg.

Lunge Stretches; 3 x 5/5.

Arm Bars; 3 x 5/5 x 16 kg.

Kettlebell Pullovers; 3 x 5 x 16 kg.

Tactical Frogs; 3 x 5.

Stretches; 1 x 90/90 Stretch, QL Straddle Stretch, & Pull Up Bar Hang.

James Faddis · Oct 24, 2021

Sunday, October 24, 2021 (Continued)

Walking, 30 Minutes.

James Faddis · Oct 25, 2021

Monday, October 25, 2021

Warmup Circuit:

Goblet Squats; 3 x 5 x 16 kg.

Hip Bridges, 3 x 5.

Halos; 3 x 5/5 x 16 kg.

SLDLs: 3 x 5/5 x BW.

Swings; 16T, 16T, 16T, 16T, 16T, 16T, 16T, 16T, 16T, 16T.

Getups; 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R.

Flexible Steel Circuit:

Prying Goblet Squats, 2 x 5 x 16 kg.

Kettlebell Good Morning Stretches; 2 x 5 x 16 kg.

Lunge Stretches; 2 x 5/5.

Arm Bars; 2 x 5/5 x 16 kg.

Kettlebell Pullovers; 2 x 5 x 16 kg.

Tactical Frogs; 2 x 5.

Stretches; 1 x 90/90 Stretch, QL Straddle Stretch, & Pull Up Bar Hang.

James Faddis · Oct 25, 2021

Monday, October 25, 2021 (Continued)

Walking, 30 Minutes.

James Faddis · Oct 26, 2021

Tuesday, October 26, 2021

Warmup Circuit:

Goblet Squats; 3 x 5 x 16 kg.

Hip Bridges, 3 x 5.

Halos; 3 x 5/5 x 16 kg.

SLDLs: 3 x 5/5 x BW.

Swings; 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R.

Getups; 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R.

Flexible Steel Circuit:

Prying Goblet Squats, 3 x 5 x 16 kg.

Kettlebell Good Morning Stretches; 3 x 5 x 16 kg.

Lunge Stretches; 3 x 5/5.

Arm Bars; 3 x 5/5 x 16 kg.

Kettlebell Pullovers; 3 x 5 x 16 kg.

Tactical Frogs; 3 x 5.

Stretches; 1 x 90/90 Stretch, QL Straddle Stretch, & Pull Up Bar Hang.

Keep It Simple & Sinister, Stupid

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