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Staying the Course -- Adam Mundorf

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Morning Bodyweight
  • 213.2
Yesterday's Step Count
  • 3,938
Resting Heart Rate
  • 59 bpm
Simple and Sinister (14)
  • Warm Up
    • 3(5) 16kg Prying Goblet Squat -1 Curl each Rep
    • 3(5) SF Hip Bridge
    • 3(10) 16kg Kettlebell Halo
  • Swings
    • 10(10) 16kg Two Handed Swings
  • Turkish Get Ups
    • 5(1) 16kg Turkish Get Up
  • Cool Down - 1 Time Through
    • Standing Quad Stretch
    • 90/90 Stretch
    • QL Stretch
    • Calf Towel Stretch
    • Bar Hang
 
Morning Bodyweight
  • 219
Yesterday's Step Count
  • 2,235
Resting Heart Rate
  • 60 bpm
Four Weeks to Flexible Steel
  • Day 1
Fighter Pull Up Program - 3rm
  • Day 1
Simple and Sinister (15)
  • Warm Up
    • 3(5) 16kg Prying Goblet Squat - 5 Curls on first rep
    • 3(5) SF Hip Bridge
    • 3(10) 16kg Kettlebell Halo
  • Swings
    • 10(10) 16kg One Handed Swings
  • Turkish Get Ups
    • 5(1) 16kg Turkish Get Up
  • Cool Down - 1 Time Through
    • Standing Quad Stretch
    • 90/90 Stretch
    • QL Stretch
    • Calf Towel Stretch
    • Bar Hang
 
Last edited:
Morning Bodyweight
  • 215.4
Yesterday's Step Count
  • 6,925
Resting Heart Rate
  • 59 bpm
Four Weeks to Flexible Steel
  • Day 2
Fighter Pull Up Program - 3rm
  • Day 2
Simple and Sinister (16)
  • Warm Up
    • 3(5) 16kg Prying Goblet Squat - 5 Curls on first rep
    • 3(5) SF Hip Bridge
    • 3(10) 16kg Kettlebell Halo
  • Swings
    • 10(10) 16kg Two Handed Swings
  • Turkish Get Ups
    • 5(1) 16kg Turkish Get Up
  • Cool Down - 1 Time Through
    • Standing Quad Stretch
    • 90/90 Stretch
    • QL Stretch
    • Calf Towel Stretch
    • Bar Hang
 
Morning Bodyweight
  • 212.8
Yesterday's Step Count
  • 5,255
Resting Heart Rate
  • 61 bpm
Four Weeks to Flexible Steel
  • Day 3 -- Off
Fighter Pull Up Program - 3rm
  • Day 3
Simple and Sinister (17)
  • Warm Up
    • 3(5) 16kg Prying Goblet Squat - 5 Curls on first rep
    • 3(5) SF Hip Bridge
    • 3(10) 16kg Kettlebell Halo
  • Swings
    • 10(10) 16kg One Handed Swings
  • Turkish Get Ups
    • 5(1) 16kg Turkish Get Up
  • Cool Down - 1 Time Through
    • Standing Quad Stretch
    • 90/90 Stretch
    • QL Stretch
    • Calf Towel Stretch
    • Bar Hang
 
Morning Bodyweight
  • 214.2
Yesterday's Step Count
  • 6,015
Resting Heart Rate
  • 59 bpm
Four Weeks to Flexible Steel
  • Day 4
Fighter Pull Up Program - 3rm
  • Day 4
Simple and Sinister (O)
  • Off Day
 
Quick Update :

I am down to 200 pounds. After completing the 16kg rite of passage, I decided to do a grind block from return of the kettlebell using double 16kgs. I'm currently up to five ladders of 4 rungs. Should be finishing up next week and then I'll move to the 20kg rite of passage. I'm enjoying the process of peaking with the RoP, then solidifying the gains with a grind block.

Since I train three times in a week or sometimes 8 days, I do a little gripper training grease the groove style.
 
I want to start logging here again. Over the last few months completed 16kg RoP, did a grind block of 16kg RotK and am now following the 20kg RoP and am on my 4th week. I've gone down from 225 to 195.
 
07/27/2021 - Off Day
  • Stationary Cook Drill - 24kg
  • Joint Mobility and Stretching before Bed

I never heard of the Cook Drill - wow looks really really useful. Thanks for the idea. Is it used for working out or corrective/mobility?
 
I never heard of the Cook Drill - wow looks really really useful. Thanks for the idea. Is it used for working out or corrective/mobility?
I think it can be used for either but was originally intended as a posture and movement integrity drill. I use it on off/variety days as a quick and efficient way to put a heavier than my pressing weight in different positions (overhead -> rack -> suitcase). So when I eventually do progress to that weight my body and nervous system will be used to it already.

Cook Drill
 
07/29/2021 - Light Day
  • Warm Up
    • 3(5) 20kg Paused Goblet Squat
  • Press
    • 5(1) 20kg Military Press
      • Superset
    • 5(1) Chin Up
  • Pull
    • 7 Minute 20kg Snatch
      • 3L/3R each Minute
        • 42 Total Snatches
  • Cool Down
    • 90/90 Stretch
    • QL Stretch
    • Calf Towel Stretch
    • Passive Bar Hang
 
My Daily Morning Mobility Routine
  • Joint Circles
    • Qi Gong Hip Circles
    • Neck nods and looks
    • Arm Circles
    • Shoulder Circles/Shrugs
    • Elbow Circles
    • Wrist Circles
    • Standing Twist
    • Hula Hoop
    • Knee Circles
    • Ankle Circles
  • Active Stretching
    • Standing Quad Hold
    • Toe Touch / Reach Overhead
    • Brettzel
    • Kettlebell Armbar
    • Straight Bridge Hold
    • Twist Hold
    • Seiza Sit
    • Bar Hang
 
Last edited:
07/30/2021 - Medium Day
  • Warm Up
    • 3(5) 20kg Paused Goblet Squat
  • Press
    • 5(1,2) 20kg Clean and Press
      • Superset
    • 5(1,2) Chin Up
  • Pull
    • 6 Minute 20kg TH Swing
      • 8 each Minute
        • 48 Total Swings
  • Cool Down
    • 90/90 Stretch
    • QL Stretch
    • Calf Towel Stretch
    • Passive Bar Hang
 
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Closed Thread. (Continue Discussion of This Topic by Starting a New Thread.)
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