Less is More

The Nail

Level 7 Valued Member
My background is mostly barbells mixed with a bit of kettlebell and grip stuff.

I chose Simple and Sinister because I need something basic, potent, and time efficient.
 

The Nail

Level 7 Valued Member
Wake up at 05:00
Train at 06:00
Training time including warmup 45 minutes

Warmup:
Prying goblet squat with 16k, StrongFirst hip bridge

Two Handed Swings:
Rest Periods - 50 seconds
16k, 9x10 ( 9 sets of 10 reps )
24k, 1x10 ( 1 set of 10 reps )

Get Ups:
Rest Period - 2 minutes
16k, 5x1

I am just getting used to training before breakfast right now and waking up at 05:00. The weights move easily, but I want to spend a few weeks acclimating to the program and waking up this early. Due to my job, evenings are unpredictable so I moved my training to the first thing in my day. No excuses for missing a training session that way.
 

The Nail

Level 7 Valued Member
Wake up at 05:00
Train at 06:10
Training time including warmup 37 minutes

Two Handed Swings:
Rest periods - 40 seconds
16k, 8x10
24k, 2x10

Get Ups:
Rest Periods - 1 min 30 sec
16k, 5x1
 

The Nail

Level 7 Valued Member
01/05 - caught a cold or some such. Did not train.

Training 01/06
Still feeling under the weather, but good enough to train.

Wake up at 05:00
Train at 6:10
Total Training time 40 minutes


All swings 40 second rest period
THS:
16k
7x10
One Handed Swing:
2x10
THS
1x10

All getups 1:30 rest
TGU:
16k
35x1
5 sets of 1
 
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The Nail

Level 7 Valued Member
Wake up at 05:00
Train at 6:10
Total Training time 45 minutes

THS
60 seconds rest
24k - 10x10

TGU:
90 seconds rest
16k - 3x1
24k - 2x1

I felt great today.
 

The Nail

Level 7 Valued Member
Wake up at 05:00
Train at 6:20
Total Training time 43 minutes

THS:
60 seconds rest
24k - 10x10
These are starting to flow nicely.

TGU:
60 seconds rest
16k - 5x1
Felt much better today, my getups did. Instructive yesterday, the 24k was.
 

The Nail

Level 7 Valued Member
Wake up at 05:30
- Lazy Saturday sleep in :)
Train at 6:50
Total Training time 41 minutes

THS:
60 seconds rest
24k - 10x10

TGU:
60 seconds rest
16k - 5x1

I will start mixing in some 24k one hand swings and 24k get ups soon.
 

The Nail

Level 7 Valued Member
Wake up at 07:00
- Super Lazy Sunday sleep in. 8 degrees F here this morning, made it hard to motivate.
Train at 8:50
Total Training time 49 minutes

Swings:
1:45 rest
10 reps
24k T
24k T
16k L
16k R
24k L
24k R
24k L
24k R
24k L
24k R
Really focused on hitting at 80% with special emphasis on the lats and abs.

TGU
1:00 rest
16k - 5x1
Same here - focused on hitting at 80% with special emphasis on the lats and abs..
 

The Nail

Level 7 Valued Member
Yesterday 1/11 took the day off.

Wake up at 04:30
Train at 6:10
Total Training time 56 minutes
The extra training time came from taking my time on the warmups.

I forgot to note that between each set, I use a white Expand-Your-Hand Band and a trainer zenith gripper.

Swings:
1:45 rest
10 reps
24k T
24k L
24k R
24k L
24k R
24k L
24k R
24k L
24k R
24k T
Focused on taming the arc, keeping the shoulders packed.
Also, I can finally feel my abs doing their part to work in concert with the lats.

TGU
1:00 rest
16k - 5x1
Focused on keeping the working arm ramrod straight.
 

The Nail

Level 7 Valued Member
Wake up at 05:00
Train at 6:20
Total Training time 52 minutes

Swings:
1:45 rest
10 reps
24k T
24k L
24k R
24k L
24k R
24k L
24k R
24k L
24k R
24k T

TGU
1:00 rest
16k - 5x1
I found this video, which was a massive help
.
The windshield wiper motion of the knee with the associated hinge was something I was completely missing. Oh man what a difference that made!
 

The Nail

Level 7 Valued Member
Wake up at 05:00
Train at 6:15
Total Training time 52 minutes

I took an off day today. My glutes, hips, and lower back were feeling shot, even after warm ups.
I felt much better after training.

Swings:
60 rest
10 reps
16k T
10x10
Focused on the lats at the top, and using them to quickly pull the KB back down.

TGU:
Weightlifting Shoe 5x1
Focused on precision, and not getting hit in the face with a shoe.
 

The Nail

Level 7 Valued Member
Wake up at 05:00
Train at 6:10
Total Training time 50 minutes

One Hand Swings:
60 rest
16k 10x10

TGU:
2:00 rest
16k - 5x1
Finally feeling the proper groove.
 

The Nail

Level 7 Valued Member
Wake up at 07:15
Train at 9:00
Total Training time 55 minutes

One Hand Swings:
120 rest
24k 10x10
Feeling better.

TGU:
2:00 rest
16k - 5x1
The one hand swings seem to pull this movement along - as my swing becomes slightly more proficient, my TGU becomes proficient to a greater extent.
 

The Nail

Level 7 Valued Member
Wake up at 05:00
Train at 6:40
Total Training time 57 minutes

One Hand Swings:
120 rest
24k 10x10

TGU:
2:00 rest
16k - 5x1
 

The Nail

Level 7 Valued Member
Wake up at 07:00
- did not sleep that well
Train at 8:30
Total Training time 49 minutes

Two Hand Swings
:
60 rest
24k 10x10
Learning about the abs

TGU:
2:00 rest
16k - 5x1
I'm beginning to feel the body as one piece
 

The Nail

Level 7 Valued Member
Wake up at 05:00
Train at 6:15

One Hand Swings:
1:40 rest
24k 10x10
These felt a good deal smoother. I feel the lats fine with two hand swings, but it's been a learning curve really learning to use them in the one hand swing especially the left hand.

TGU:
2:00 rest
16k - 5x1
The left hand verisons are still a bit shaky. I've narrowed it down to the left hip; I don't hinge as deeply into it as I do on the right side. Putting some focus here helped. I paused a bit longer than normal at the transition and felt it out. Makes more sense now.
 

The Nail

Level 7 Valued Member
Wake up at 05:00
Train at 6:35
This training was a bit rough; fighting some sort of cold still.
Rough as in I kept my form 100%, but I was winded more than normal.

One Hand Swings:
1:40 rest
24k 10x10

TGU:
2:00 rest
16k - 5x1
 

The Nail

Level 7 Valued Member
Wake up at 05:00
Train at 6:15
One Hand Swings:
1:20 rest
24k 10x10
Feeling much better today. Left side still feeling wonky. But, I realized today that for whatever reason, I wasn't gripping the bell as hard with my left hand. Corrected that and it felt much smoother.

TGU:
1:50 rest
16k - 5x1
 
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