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Keep It Simple & Sinister, Stupid

Wednesday, October 27, 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, 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.
 
Thursday, November 4, 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, 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.
 
Monday, November 8, 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, 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.
 
Tuesday, November 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; 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, 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.
 
Tuesday, November 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.

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.
 
Tuesday, November 16, 2021

Walking, 30 Minutes.

Wednesday, November 17, 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, 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.
 
Sunday, December 5, 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, 24L, 24R, 16L, 16R, 16L, 16R, 16L, 16R.

Getups; 16L, 16R, 24L, 24R, 16L, 16R, 16L, 16R, 16L, 16R.

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

Notes

Removed Flexible Steel program due to time constraints.
 
James Faddis said:
Sunday, December 5, 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, 24L, 24R, 16L, 16R, 16L, 16R, 16L, 16R.

Getups; 16L, 16R, 24L, 24R, 16L, 16R, 16L, 16R, 16L, 16R.

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

Notes

Removed Flexible Steel program due to time constraints.
Click to expand...

Keep up the good work!
 
Sunday, December 19, 2021

Warmup Circuit:

Goblet Squats; 3 x 5 x 24 kg.​
​
Hip Bridges; 3 x 5.​
​
Halos; 3 x 5/5 x 16 kg.​
​
SLDLs; 3 x 5/5 x BW.​

Swings; 16T, 16T, 24T, 24T, 16T, 16T, 16T, 16T, 16T, 16T.

Getups; 16L, 16R, 24L, 24R, 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; 2 x 90/90 Stretch, QL Straddle Stretch, & Pull Up Bar Hang.
 
Wednesday, February 22, 2023

Warmup Circuit:
  • Goblet Squats; 3 x 5 x 16 kg.
  • Hip Bridges; 3 x 5.
  • Halos; 3 x 5/5 x 16 kg.
Swings; 16T, 16T, 16T, 16T, 16T, 16T, 16T, 16T, 16T, 16T.

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

Stretching Circuit:
  • 3 x 90/90 Stretch
  • 3 x QL Straddle Stretch
  • 3 x Pull Up Bar Hang
 
Thursday, February 23, 2023

Warmup Circuit:
  • Goblet Squats; 3 x 5 x 16 kg.
  • Hip Bridges; 3 x 5.
  • Halos; 3 x 5/5 x 16 kg.
Swings; 16T, 16T, 16T, 16T, 16T, 16T, 16T, 16T, 16T, 16T.

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

Stretching Circuit:
  • 3 x 90/90 Stretch
  • 3 x QL Straddle Stretch
  • 3 x Pull Up Bar Hang
Tired today, may complete strength practice tomorrow at reduced volume or just complete warmup and stretches. Not sure yet. We'll see how I feel tomorrow morning.

Going to stick to two-handed swings until I get back in the groove and start recovering well. Then I'll alternate one handed and two handed with some rest days and start programming in weight increases.
 
Friday, February 24, 2023

Warmup Circuit:
  • Goblet Squats; 3 x 5 x 16 kg.
  • Hip Bridges; 3 x 5.
  • Halos; 3 x 5/5 x 16 kg.
Swings; 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R.

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

Stretching Circuit:
  • 1 x 90/90 Stretch
  • 1 x QL Straddle Stretch
  • 1 x Pull Up Bar Hang
 
Saturday, February 25, 2023

No strength practice today - iced my lower body lightly in the bath today to help them recover.
 
Thursday, March 2, 2023

Warmup Circuit:
  • Goblet Squats; 3 x 5 x 16 kg.
  • Hip Bridges; 3 x 5.
  • Halos; 3 x 5/5 x 16 kg.
Swings; 16T, 16T, 16T, 16T, 16T, 16T, 16T, 16T, 16T, 16T.

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

Stretching Circuit:
  • 1 x 90/90 Stretch
  • 1 x QL Straddle Stretch
  • 1 x Pull Up Bar Hang
 
Tuesday, March 7, 2023

Warmup Circuit:
  • Goblet Squats; 3 x 5 x 16 kg.
  • Hip Bridges; 3 x 5.
  • Halos; 3 x 5/5 x 16 kg.
Swings; 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R.
 
Wednesday, March 8, 2023

Warmup Circuit:
  • Goblet Squats; 3 x 5 x 16 kg.
  • Hip Bridges; 3 x 5.
  • Halos; 3 x 5/5 x 16 kg.
Swings; 16T, 16T, 16T, 16T, 16T, 16T, 16T, 16T, 16T, 16T.

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

Stretching Circuit:
  • 1 x 90/90 Stretch
  • 1 x QL Straddle Stretch
  • 1 x Pull Up Bar Hang
 
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