On the path to Simple.

[Essexman]

I started simple and sinister summer 2020. I had run the program before up to 24kg, but had a short illness that gave me vertigo, so TGUs were not possible for a while. Switched to ROP for a few months, which was great, then back to S&S as I still wanted to achieve Simple.

I practice at home, outside, try for four sessions a week, sometime manage five, sometimes three. Just depends on work/family etc.

In between sessions I practice yoga (Vinyasa flow/Hatha/Astanga) around three to four times a week. I've found S&S and yoga a really good mix, both help with the other practice.

Started this log to motivate myself over the last part towards Simple standard.

Current state of play:
10 x One hand swings OMEM left and right, 28,28,32,32,28kg
Turkish Get Ups 28,28,32,32,28kg.

 

[SUOMI-PUKU]

Best of luck in your journey. I have found posting in a log here to be good for keeping me accountable too, guess it will be interesting to look back on in the future too. Looks like you're well on your way already to achieving Simple.

 

[Essexman]

Best of luck in your journey. I have found posting in a log here to be good for keeping me accountable too, guess it will be interesting to look back on in the future too. Looks like you're well on your way already to achieving Simple.

Thank you. Yes I’m hopeful that I can progress to Simple by summer. I’m in no rush. Unfortunately live sometimes gets in the way of these goals.
Todays training was self yoga practice in the kitchen. Around 1hour 15 minutes. I’m following a short version of the Ashtanga primary series. I’m not able to perform all the poses to the full extent, so some I practice a modified version.

 

[Essexman]

Lovely sunny morning to practice today.
One hand Swings (L&R) 10 x 10 OMEM 28,28,32,32,28kg.
Turkish Get UPS x5 (L&R) 28,28,32,32,28kg.
I’ve one more week at this level before then should consider adding another 32kg in each movement.

 

[Essexman]

Tuesday evening practice.
One hand Swings (L&R) 10 x 10 OMEM 28,32,32,32,28kg.
(Added another 32kg in, was feeling strong).
Turkish Get UPS x5 (L&R) 28,28,32,32,28kg.

Had a bit of extra time so added farmers walk around the garden with 20kg+24kg followed by 10 press ups. Repeated x4 with 2 minutes rest between sets.

 

[Essexman]

Thursday evening S&S practice.
One hand Swings (L&R) 10 x 10 OMEM 28,32,32,32,28kg

Turkish Get UPS x5 (L&R) 28,28,32,32,28kg.

 

[Essexman]

Friday practice: went light due to not having much recovery time from yesterday’s practice.
Two hand Swings 10 x 10 OMEM 32kg

Turkish Get Ups x5 (L&R) 28kg.

Followed by some DIY and gardening.

 

[Essexman]

Sunday morning training.
1/2 hour yoga followed by coffee and followed by S&S training.
One hand Swings (L&R) 10 x 10 OMEM 28kg.
Today was move up one in the get ups. Another 32kg added in.
Turkish Get Ups x5 (L&R) 28,32,32,32,28kg.

 

[Essexman]

Monday evening - Zoom yoga class.

Tuesday evening - S&S training.
One hand Swings (L&R) 10 x 10 With 28,32,32,32,28kg increased rest during to 1minute 20 seconds between sets, felt better.


Turkish Get Ups x5 (L&R) 28,32,32,32,28kg.

 

[Essexman]

Friday morning S&S training.
One hand Swings (L&R) 10 x 10 With 28,32,32,32,28kg with rest 1minute 20 seconds between sets.


Turkish Get Ups x5 (L&R) 28,32,32,32,28kg.

ordered a 36kg kettlebell yesterday!

 

[Essexman]

Missed Sunday training due to family birthday.

Tuesday evening simple and sinister training:
Swings: One hand Left/Right 10x10 28/28, 32/32, 32/32, 32/32, 28/28kg. Rest between sets 1min 20 sec.

Couple minutes rest.

Turkish Get Ups X5 left and right. 28,32,32kg...…. and it started to rain! Moved indoors to the kitchen, only had the 28kg so last two performed with the 28kg but with 5 second pause at each stage of the movement.

 

[Essexman]

Thursday evening simple and sinister training.
A good session, felt strong, added another 32kg in both swings and Get ups.
Swings: One hand Left/Right 10x10 28/28, 32/32, 32/32, 32/32, 32/32kg. Rest between sets 1min 20 sec.

Couple minutes rest.

Turkish Get Ups X5 left and right. 28,32,32,32,32kg.

 

[Essexman]

Friday simple and sinister kettlebell training.
Poor sleep, not much recovery time from yesterday, so turned it down a bit.

Swings: 10x10 Two hand, OMEM with 36kg.

Couple minutes rest.

Turkish Get Ups X5 left and right. 28,28,28,28,28kg.

 

[Essexman]

Missed Sundays session due to a migraine attack the evening before, so I had an unexpected rest day.

Tuesday evening simple and sinister kettlebell training.

Swings: One hand 10x10 Left/Right 28/28, 32/32, 32/32, 32/32, 32/32kg. Rest between sets 1min 20 sec.

Couple minutes rest.

Turkish Get Ups X5 left and right. 28,32,32,32,32kg.

Swings felt strong, Get ups felt OK.

 

[Essexman]

Normally practice yoga Wednesday evenings, but change of plans.
Simple and sinister kettlebell training.

Swings: One hand 10x10 Left/Right 28/28, 32/32, 32/32, 32/32, 32/32kg. Rest between sets reduced by 10 seconds to 1min 10 sec.

Couple minutes rest.

Turkish Get Ups X5 left and right. 28,32,32,32,32kg.

Had a little time spare, so practiced swinging my steel mace for around 10 minutes.

 

[Essexman]

Friday simple and sinister kettlebell training.
Swings: Two handed 10x10 with 36kg on the minute every minute.

Couple minutes rest.

Turkish Get Ups X5 left and right. 28,32,32,32,32kg.

Felt fine during practice, but now a few hours later have a slight discomfort in one shoulder. Hopefully just from over doing the steel mace the other evening which induced delayed onset muscle soreness.

 

[Essexman]

Tuesday evening simple and sinister kettlebell training.

Swings: One hand 10x10 Left/Right 28/28, 32/32, 32/32, 32/32, 32/32kg. Rest between sets 1min 10 sec.

Couple minutes rest.

Turkish Get Ups X5 left and right. 28,32,32,32,32kg.

Swings felt not as strong as usual, Get ups felt OK.

To my plan I should move up again next weekend, but I've missed a couple of sessions over the last two weeks and I'm not sure I feel as good as I did before the last move up. I may play it safe and give myself another week.

 

[Essexman]

Friday simple and sinister kettlebell training.
Terrible weather here, wet and very high wind speed, so only option is move indoors to train.

Swings: One hand 10x10 Left/Right 28/28g throughout. Rest between sets 1min 10 sec.

Couple minutes rest.

Turkish Get Ups X5 left and right. 28,28,28,28,28kg

 

[Essexman]

Sunday simple and sinister kettlebell training.
Terrible weather here again, wet and wet, moved indoors to train.

Swings: One hand 10x10 Left/Right 28/28g throughout. Rest between sets 1min 10 sec.

Couple minutes rest.

Turkish Get Ups X5 left and right. 28,28,28,28,28kg.

and then the rain stopped! Went back outside and used the steel mace for around 20 minutes.

 

[Essexman]

Monday evening is normally online yoga practice, but change of routine this week.
Simple and sinister kettlebell training.

Swings: One hand 10x10 Left/Right 28/28, 32/32, 32/32, 32/32, 32/32kg. Rest between sets 1min 10 sec.

Couple minutes rest.

Turkish Get Ups X5 left and right. 28,32,32,32,32kg. Reduced the rest time between Get ups, which made the last set harder.

Hope to move up to all 32kg this coming weekend.