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On the path to Simple.

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Sunday morning and Monday evening simple and sinister practice.

S&S standard warm up with steel mace 360s 10 left and 10 right included in each set.

Swings and deadlifts: 32KG deadlift 4x10, followed by One hand 6x10 Left/Right 20kg all performed OMEM.

Couple minutes rest.

Turkish Get Ups X5 left and right 24kg.
 
Friday lunchtime simple and sinister practice.

S&S standard warm up with steel mace 360s 10 left and 10 right included in each set.

Swings and deadlifts: 32KG deadlift 4x10, followed by One hand 6x10 Left/Right 20kg all performed OMEM.

Couple minutes rest.

Turkish Get Ups X5 left and right 24kg.

Saturday morning 1 hour 15 minutes yoga at home.
 
Sunday morning simple and sinister practice.

S&S standard warm up with steel mace 360s 10 left and 10 right included in each set.

Swings and deadlifts: 36kg deadlift 3x10, followed by One hand 8x10 Left/Right 24kg all performed OMEM.

Couple minutes rest.

Turkish Get Ups 24,24,28,28,28kg

I had some spare energy and time, so did 20kg half snatches x 5 OMEM for 10 minutes.

All felt fine. Happy to have increased weight.
 
Tuesday evening simple and sinister practice.

S&S standard warm up with steel mace 360s 10 left and 10 right included in each set.

Swings and deadlifts: 10x One hand Left/Right 24kg all performed OMEM.

Couple minutes rest.

Turkish Get Ups 24,28,28,28,28kg Tried something new, when moving the kettlebell from one side of my mat to the other in between TGU I practiced one hand deadlifts. So that adds 5 dead lifts left/right per workout, not much, but every little helps.
 
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Thursday evening simple and sinister practice.

S&S standard warm up with steel mace 360s 15 left and 15 right included in each set.

Swings : 10x Two hand 24kg all performed with 45 seconds rest intervals.

Couple minutes rest.

Turkish Get Ups 24,28,28,28,28kg.
 
Saturday- A break from S&S today.

Hinge , squat, push, pull, carry.

First 10 minutes cardio warm up.

15x steel mace 360 left.
15x steel mace 360 right.
15x squats holding steel mace up front.
5x barbell deadlift
8x assisted pull ups
10x push ups.
Farmers walk.
All performed almost OMEM
Two minutes rest, repeat.

Performed 5 times.

Sunday morning- home yoga practice, and rest.
 
Monday and Wednesday mornings simple and sinister practice.

S&S standard warm up with steel mace 360s 15 left and 15 right included in each set.

Swings : 10x One hand 24kg OMEM.

Couple minutes rest.

Turkish Get Ups: 28,28,28,28,28kg

Tough week, been working from home self isolating as my youngest has covid and has been very ill. Higher stress levels than normal.
 
Friday morning, a break from S&S today.

Hinge , squat, push, pull, carry.

First 10 minutes cardio warm up.

15x steel mace 360 left.
15x steel mace 360 right.
20x squats holding steel mace up front.
6x barbell deadlift
8x assisted pull ups
10x push ups.
Farmers walk.
All performed almost OMEM
Two minutes rest, repeat.
Performed 5 times.

Late afternoon yoga class in the park.

All felt good, but some delayed onset muscle soreness the next morning.
 
My S&S practice has stopped.

I have had a small issue with my left knee, and the TGU has made it worse. So no S&S for a while. I’ve been practicing simple and sinister for over a year. I’ve reached Timeless Simple and had planned to continue to full timed Simple level.

In Yoga class this week the theme has been "Santosha" , which is like contentment, not just in yoga, but also in all areas of life. Being at peace and at ease with oneself.

I feel content and happy with the level achieved.

So now looking at other programs, I think I’ll go back to Rite of passage. Cleans, presses, pull ups, swings and snatches.
 
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