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Simple and beyond

Yesterday's training:

1h swing@32: 8*10
1h swing@40: 2*10

Windmills@20: 1@5 pr hand. Cleaning so not enough space to do TGU.

I feel the squat strength is missing. This being so I need to step up my "squat-game" and start doing regularly a bit heavier goblet squat.

I am now back in Oslo where I have access to all my 18 kettlebells in addition to other friends.

**
Using anti-blue light glasses before I go to bed seems to give some positive results in terms of sleep.
 
Most of the time tired due to poor sleep. Will therefore switch to this S&S wave program. I will use the 28 kilo kettlebell. And then I will use the 24 kilo on days where I feel particularly tired. This is the program:

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From Simple to Sinister: Waving Volume on S&S | StrongFirst

The "From Simple to Sinister" program takes the original Simple & Sinister and applies proven Soviet techniques of waving volume. Here's how to do it.
www.strongfirst.com

Today:

Warm up: 20 kilo goblet squat, halo and Strong first glutei bridge.

GSQ@28/ 3*5
Swings@28 (month 1, day 1): 8*10
TGU@28 (month 2, day 1): 1*6 (pr. hand).

The swings feel heavy. I feel my threshold for feeling tired is low.
 
warm up.

GSQ@28/ 3*5
Swings 1h@28: Day 2, month 1: 10*10
TGU@28: Day 2, month 2: 9*1 pr hand.

Slept well and felt refreshed.

Next time I test I would like to see if I am able to achieve the following:

1) TGU@24 1*5 in five minutes. If I am able to do it.
2) TGU@28 1*5 in ten minutes. If I am able to do it.
3) 1h Swing@28/ 10*10 in five minutes. How hard it is (I will probably be able to do it, since I have done it fourteen days ago)
4) 1h swing@32/ 10*10 in 15 minutes.
 
Very tired and little sleep. Thus decided to use the 24 kilo instead of the 28.

Day 3, month 1: 1h swing@24/ 6*10
Day 3, month 2 TGU@24/10*1 pr hand.

Everything felt easy. Nice to practice the technique of the TGU and become conscious of the movements.
 
Not that tired.

Day 4, month 1: 1h swing@28/ 16*10
Day 4, month 2: 1h swing@28/ 1*5 pr hand.

Went quite easy. Especially the TGU feels fine. Starting to think about introducing the 32 kilo bell. Nevertheless, I must admit I like not feeling that tired, as I do now with the 28 kilo. But progress is the still the most important thing.
 
I did timed simple with 24 kilo. Relatively hard, but I did not feel like I would die, like I did when I did the timed simple with 28 kilo.
 
I wanted to try the Jan Engum test for clean and jerk. Started easy with the 20 kilo kettlebell.

20 kilo: I did 76 reps in 10 minutes. Medium hard.
24 kilo: I did 70 reps in 10 minutes. Quite hard. Used fluid chalk, should have used normal powder chalk.

I also want to test myself with the 24 kilo. I think such test can set a point of comparison to which I can compare myself to later. I hope it will prove motivating for myself.
 
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Did the Gray Cook test with 16 kg in all the carry positions: I managed the 12 minutes with only one switch of hands.
Missed the Gray Cook 75 percent of bodyweight split in two in each arm. Missed it by 5 seconds. I used the 32 +36
 
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GSQ: @32/ 3*5
Month 1, day 5: 1h swing@32/10*8.
Month 2, day 5: TGU@32/ 1*5 pr hand. Quite heavy.

Felt tired and sleepy at the beginning thus I only used 8 reps in swing.
 
Very tired. Not enough sleep.

Month 1, day 6: 2h swing. 24 kilo 20*10
Month 2, day 6: TGU. No TGU this day (according to the program, and I followed it.
GSQ@24: 3*5

Are using sleep restriction program.
 
Tired again. Happy I only had TGU on the menu for today.

Month 1, day 7: Zero swings.
Month 2, day 7: TGU@32/1*7 pr hand. Heavy, but did not feel tired. Happy to see that I am that strong in TGU. In a month or two I will start introducing the 36. I am training in my own apartment so I don't think I will risk just starting with the 40 in TGU.

Lack of sleep seem to impede progress in conditioning more than progress in strength. That is my experience and that seems to also be what some research is saying.
 
Tired.

GSQ@36/ 3*5
1h Swings@36/ 6*6
1h swings@32/ 4*7
TGU half (where my glutes are leaving the ground)@36/ 3*1 pr. hand.
Waiters walk@36/2*1 (pr. hand.)
@32/1*1 (pr. hand).

Quite fun. Enjoy playing with the 36. Not having to do all the 10 reps does a lot for the motivation to train, and for the motivation to do every rep with a lot of power.

To watch my progress I will record "the record" and to see if I am undertraining or overtraining:

1h swing@36/ 6 sets and 36 reps.
TGU half+@36/ 3 sets pr. hand
Waiter´s walk@36: 2 sets pr hand.
Waiters walk@32: 1 set pr. hand.

When I am doing 10 sets with the 36 I will be allowed to do timed sets with the 28. That I am looking forward to :)
 
Timed test:

1h swing@28/ 4*10
1h swing@24/ 6*10

6 minutes and 20 seconds. Medium hard.

Afterwards I did:

GSQ@24/1*15. Quite hard.

Suitcase walk@24/ 1 minutes each hand.
 
I tried testing crawling for time yesterday. I managed 29 seconds. I would like to train crawling GTG until I can do 10 minutes.
 
GS@20/1*5 and @36/2*5
1h swing@32/ 8,8,7,7
1h swing@36/7,7,6,6,6,6
TGU@32/1*5 pr hand.

Felt quite good. Satisfied that I managed to increase the reps both for 32 kilo swing and 36 kilo swing.

After a little break I did 40 seconds of leopard crawl.
 
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