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New Training Log -- Adam Mundorf

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Adam R Mundorf

Adam R Mundorf

Level 6 Valued Member
Link to old log : Old Training Log

Why I Created a New Log : My life is pretty different than it has been the last few years. I got my own apartment, a new mindset and new goals. I want to separate myself from the programming hopping mess which was my old training log. I'm setting a new course.

Age : 26

Background : I've been lifting kettlebell's and involved with physical culture since around 2011/2012. I've really struggled with program hopping and jumping from thing to thing. A man who was a mentor to me told me one day, to lock all my other training books away except for the book that I'm working on. I didn't realize the wisdom of that, until a couple weeks ago. Funnily enough my best results were had when I just focused on the basics and stuck with a single modality. The more I learned about training, the worse off/more distracted I became.

Training Program : Simple and Sinister 2.0 at least until Timeless Simple. I hope to go beyond that as well.

Dietary Protocol : 20/4 Intermittent Fasting Protocol via Ori Hofmekler. Following the 7 Principles of Stress/Warrior Diet.

Daily Mobility in Addition to Simple and Sinister : Mobility : Lot's of my mobility work is inspired from Steve Maxwell.
 
Simple and Sinister
  • Warm-Up
    • 3 x 5
      • 16kg Prying Goblet Squat. 1 Curl at Bottom of Each Squat.
      • StrongFirst Hip Bridge
      • 16kg Kettlebell Halo
  • Swings
    • 10 x 10 -- 16kg One Handed Swing
  • Turkish Get Up
    • 5 x 1 -- 16kg Turkish Get Up
  • Before Bed Stretches
    • 1 Round
 
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Simple and Sinister
  • Warm-Up
    • 3 x 5
      • 16kg Prying Goblet Squat. 1 Curl at Bottom of Each Squat.
      • StrongFirst Hip Bridge
      • 16kg Kettlebell Halo
  • Swings
    • 10 x 10 -- 16kg One Handed Swing
  • Turkish Get Up
    • 5 x 1 -- 16kg Turkish Get Up
  • Before Bed Stretches
    • 1 Round
 
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Simple and Sinister (TH)
  • Warm-Up
    • 3 x 5
      • 16kg Prying Goblet Squat. 1 Curl at Bottom of Each Squat.
      • StrongFirst Hip Bridge
      • 16kg Kettlebell Halo
  • Swings
    • 10 x 10 -- 16kg Two Handed Swing
  • Turkish Get Up
    • 5 x 1 -- 16kg Turkish Get Up
  • Before Bed Stretches
    • 3 Rounds
 
Simple and Sinister
  • Warm-Up
    • 3 x 5
      • 16kg Prying Goblet Squat. 1 Curl at Bottom of Each Squat.
      • StrongFirst Hip Bridge
      • 16kg Kettlebell Halo
  • Swings
    • 10 x 10 -- 16kg One Handed Swing
  • Turkish Get Up
    • 5 x 1 -- 16kg Turkish Get Up
      • Started beginning each Get Up with a single arm floor press instead of the assisted. I like the stability it creates and makes ownership of the weight feel more complete.
  • Before Bed Stretches
    • 3 Rounds
Notes
  • Ordered some expand-your-hand bands from IronMind to compliment my Greasing the Groove of Captains of Crush and of course the grip stress from kettlebell training. I was going to begin Greasing the Groove with Fingertip Pushups but decided it'd be best to just go with the rubber bands.
  • Everything is feeling effortless which is good and soreness is non existent.
 
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Simple and Sinister
  • Warm-Up
    • 3 x 5
      • 16kg Prying Goblet Squat. 1 Curl at Bottom of Each Squat.
      • StrongFirst Hip Bridge
      • 16kg Kettlebell Halo
  • Swings
    • 10 x 10 -- 16kg One Handed Swing
  • Turkish Get Up
    • 5 x 1 -- 16kg Turkish Get Up
  • Before Bed Stretches
    • 3 Rounds
 
Simple and Sinister (TH)
  • Warm-Up
    • 3 x 5
      • 16kg Prying Goblet Squat. 1 Curl at Bottom of Each Squat.
      • StrongFirst Hip Bridge
      • 16kg Kettlebell Halo
  • Swings
    • 10 x 10 -- 16kg Two Handed Swing
  • Turkish Get Up
    • 5 x 1 -- 16kg Turkish Get Up
  • Before Bed Stretches
    • 3 Rounds
 
Simple and Sinister
  • Warm-Up
    • 3 x 5
      • 16kg Prying Goblet Squat. 1 Curl at Bottom of Each Squat.
      • StrongFirst Hip Bridge
      • 16kg Kettlebell Halo
  • Swings
    • 10 x 10 -- 16kg One Handed Swing
  • Turkish Get Up
    • 2 x 1 -- 16kg Turkish Get Up
    • 1 x 1 -- 24kg Turkish Get Up
    • 2 x 1 -- 16kg Turkish Get Up
  • Before Bed Stretches
    • 1 round
 
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Simple and Sinister
  • Warm-Up
    • 3 x 5
      • 16kg Prying Goblet Squat. 1 Curl at Bottom of Each Squat.
      • StrongFirst Hip Bridge
      • 16kg Kettlebell Halo
  • Swings
    • 10 x 10 -- 16kg One Handed Swing
  • Turkish Get Up
    • 2 x 1 -- 16kg Turkish Get Up
    • 1 x 1 -- 24kg Turkish Get Up
    • 2 x 1 -- 16kg Turkish Get Up
  • Before Bed Stretches
    • 1 round
 
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I've been thinking about the 'jolt' option from Simple and Sinister recently. Twice a month you test yourself with a challenge that doesn't break your body. I think I'm going to do the secret service snatch test and the press test from enter the kettlebell as my 'jolt'.
 
Simple and Sinister (TH)
  • Warm-Up
    • 3 x 5
      • 16kg Prying Goblet Squat. 1 Curl at Bottom of Each Squat.
      • StrongFirst Hip Bridge
      • 16kg Kettlebell Halo
  • Swings
    • 10 x 10 -- 16kg Two Handed Swing
  • Turkish Get Up
    • 2 x 1 -- 16kg Turkish Get Up
    • 1 x 1 -- 24kg Turkish Get Up
    • 2 x 1 -- 16kg Turkish Get Up
  • Before Bed Stretches
    • 2 rounds
 
Last edited:
Jolt
  • Warm Up
    • Downward/Upward Dog Switch
    • Joint Circles
  • Press Test
    • 5 x 1 24kg Clean and Press
  • SSST - 10 minutes 16kg
    • 110 total reps
  • Before Bed Stretches
    • 1 Round
 
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Simple and Sinister
  • Warm-Up
    • 3 x 5
      • 16kg Prying Goblet Squat. 1 Curl at Bottom of Each Squat.
      • StrongFirst Hip Bridge
      • 16kg Kettlebell Halo
  • Swings
    • 2 x 10 -- 16kg One Handed Swing
    • 2 x 10 -- 24kg One Handed Swing
    • 6 x 10 -- 16kg One Handed Swing
  • Turkish Get Up
    • 2 x 1 -- 16kg Turkish Get Up
    • 2 x 1 -- 24kg Turkish Get Up
    • 1 x 1 -- 16kg Turkish Get Up
  • Before Bed Stretches
    • 1 round
 
Last edited:
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