The Simple Road Begins
- Thread starter Michael Scott
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Michael Scott
Level 7 Valued Member
October 28
Commando Rocks
Shoulder Dislocates
T-Spine Mobility 2 sets
Arm Bar - 12kg 2 reps
Halos 3 x 10 x 20kg
Goblet Squats 3 x 5 x 20kg
1HS 10 x 10 x 20kg
TGU 2 x 3 x 16kg
TGU 2 x 2 x 20kg
TGU 2 x 1 x 24kg
Now that was an awesome workout this morning. I have missed doing swings. So, after reading the article again, I decided to add them back into my workout. I feel so energized after that session. They will stay in from now on.
Commando Rocks
Shoulder Dislocates
T-Spine Mobility 2 sets
Arm Bar - 12kg 2 reps
Halos 3 x 10 x 20kg
Goblet Squats 3 x 5 x 20kg
1HS 10 x 10 x 20kg
TGU 2 x 3 x 16kg
TGU 2 x 2 x 20kg
TGU 2 x 1 x 24kg
Now that was an awesome workout this morning. I have missed doing swings. So, after reading the article again, I decided to add them back into my workout. I feel so energized after that session. They will stay in from now on.
Michael Scott
Level 7 Valued Member
Michael Scott
Level 7 Valued Member
October 29
Commando Rocks
Shoulder Dislocates
T-Spine Mobility 2 sets
Arm Bar - 12kg 2 reps
Halos 3 x 10 x 20kg
Goblet Squats 3 x 5 x 20kg
1HS 10 x 10 x 20kg
TGU 4 x 3 x 16kg
TGU 2 x 2 x 20kg
Great session this afternoon. I took my time a little more today, and I felt great afterwards. I am truly enjoying doing the swings again. Doing the mobility drills really seem to make a difference.
Commando Rocks
Shoulder Dislocates
T-Spine Mobility 2 sets
Arm Bar - 12kg 2 reps
Halos 3 x 10 x 20kg
Goblet Squats 3 x 5 x 20kg
1HS 10 x 10 x 20kg
TGU 4 x 3 x 16kg
TGU 2 x 2 x 20kg
Great session this afternoon. I took my time a little more today, and I felt great afterwards. I am truly enjoying doing the swings again. Doing the mobility drills really seem to make a difference.
Michael Scott
Level 7 Valued Member
October 30
Commando Rocks
Shoulder Stretching
90/90 stretch
Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg
2HS 10 x 10 x 32kg
TGU 6 x 2 x 20 kg
Hello great workout!!!!!! The 2HS were prep work for S&S when I have completed this plan. I’m going to incorporate either 1HS or 2HS in every session moving forward. I feel so invigorated after tonight’s workout. Time for dinner & then off to play darts.....
Commando Rocks
Shoulder Stretching
90/90 stretch
Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg
2HS 10 x 10 x 32kg
TGU 6 x 2 x 20 kg
Hello great workout!!!!!! The 2HS were prep work for S&S when I have completed this plan. I’m going to incorporate either 1HS or 2HS in every session moving forward. I feel so invigorated after tonight’s workout. Time for dinner & then off to play darts.....
Michael Scott
Level 7 Valued Member
October 31
Commando Rocks
Shoulder Stretching
90/90 stretch
Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg
1HS 6 x 10 x 20kg
TGU 2 x 3 x 16kg
TGU 2 x 2 x 20kg
TGU 2 x 1 x 24kg
Great workout again tonight, swings are making all the difference in these workouts. I am also less fatigued than I was last week. I must not have been ready to go up in weight yet. Oh well, another week with kettlebells I can use routinely.
Commando Rocks
Shoulder Stretching
90/90 stretch
Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg
1HS 6 x 10 x 20kg
TGU 2 x 3 x 16kg
TGU 2 x 2 x 20kg
TGU 2 x 1 x 24kg
Great workout again tonight, swings are making all the difference in these workouts. I am also less fatigued than I was last week. I must not have been ready to go up in weight yet. Oh well, another week with kettlebells I can use routinely.
Michael Scott
Level 7 Valued Member
November 1
Commando Rocks
Shoulder Stretching
T-Spine Mobility
4 weeks to Flexible Steel
Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg
1HS 10 x 10 x 20kg
TGU 6 x 2 x 20 kg
More focus this evening on mobility and form. First up was getting loose and ready. It was a tempered and slow to make sure I was ready to go. The mobility drills felt great.
Tonight was the single kettlebell session. Tonight was as much about form as it was about anything else. I focused on my swing form, kept taut and sharp throughout all 10 sets. Same focus for my get ups, I made sure each stage was sharp and solid in each repetition. I found a few minor glitches, but they were easily fixed. Great workout tonight all around.
Commando Rocks
Shoulder Stretching
T-Spine Mobility
4 weeks to Flexible Steel
Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg
1HS 10 x 10 x 20kg
TGU 6 x 2 x 20 kg
More focus this evening on mobility and form. First up was getting loose and ready. It was a tempered and slow to make sure I was ready to go. The mobility drills felt great.
Tonight was the single kettlebell session. Tonight was as much about form as it was about anything else. I focused on my swing form, kept taut and sharp throughout all 10 sets. Same focus for my get ups, I made sure each stage was sharp and solid in each repetition. I found a few minor glitches, but they were easily fixed. Great workout tonight all around.
Michael Scott
Level 7 Valued Member
Nov 2 & 3 were recovery days, light mobility drills done each day.
November 4
Mass Phase Day 1 of Get Up workout
Commando Rocks
Shoulder Stretching
90/90 stretch
Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg
2HS 4 x 10 x 32 kg
TGU 2 x 2 x 20 kg
TGU 4 x 1 x 24 kg
TGU 2 x 1 x 28 kg
The last set of get ups are not in the program, but I was feeling strong & went for it. Surprisingly enough, the 28 kg kettlebell felt light, at the end of my workout.....great workout this morning
November 4
Mass Phase Day 1 of Get Up workout
Commando Rocks
Shoulder Stretching
90/90 stretch
Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg
2HS 4 x 10 x 32 kg
TGU 2 x 2 x 20 kg
TGU 4 x 1 x 24 kg
TGU 2 x 1 x 28 kg
The last set of get ups are not in the program, but I was feeling strong & went for it. Surprisingly enough, the 28 kg kettlebell felt light, at the end of my workout.....great workout this morning
Michael Scott
Level 7 Valued Member
November 5
Commando Rocks
Shoulder Stretches
T-Spine Mobility
Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg
2HS 10 x 10 x 32 kg
TGU 6 x 2 x 20 kg
Good workout today. Swings felt strong and sharp in every set. TGU’s were strong and sharp as well. This was a throughly enjoyable workout from start to finish.
Commando Rocks
Shoulder Stretches
T-Spine Mobility
Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg
2HS 10 x 10 x 32 kg
TGU 6 x 2 x 20 kg
Good workout today. Swings felt strong and sharp in every set. TGU’s were strong and sharp as well. This was a throughly enjoyable workout from start to finish.
Michael Scott
Level 7 Valued Member
November 6
Commando Rocks
Shoulder Stretching
90/90 stretch
Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg
1HS 6 x 10 x 24kg
TGU 2 x 1 x 20 kg
TGU 4 x 1 x 24 kg
Strong session tonight. Everything felt great from the first Halo to the last TGU. The workout went surprisingly quick, about 45 - 50 minutes from start to finish.
Commando Rocks
Shoulder Stretching
90/90 stretch
Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg
1HS 6 x 10 x 24kg
TGU 2 x 1 x 20 kg
TGU 4 x 1 x 24 kg
Strong session tonight. Everything felt great from the first Halo to the last TGU. The workout went surprisingly quick, about 45 - 50 minutes from start to finish.
Michael Scott
Level 7 Valued Member
November 7
Commando Rocks
Shoulder Stretching
Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg
1HS 10 x 5 x 32kg
TGU 6 x 2 x 20 kg
Great workout tonight. I was reading my log, and realized that I was close to swinging the 32 kg kettlebell earlier this year, but I regressed for some reason. Well, I have decided to start using it again. I will slowly work up from sets of 5 to sets of 10. That will take some time. So, I will work my swing progress into my get up program.
Commando Rocks
Shoulder Stretching
Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg
1HS 10 x 5 x 32kg
TGU 6 x 2 x 20 kg
Great workout tonight. I was reading my log, and realized that I was close to swinging the 32 kg kettlebell earlier this year, but I regressed for some reason. Well, I have decided to start using it again. I will slowly work up from sets of 5 to sets of 10. That will take some time. So, I will work my swing progress into my get up program.
Michael Scott
Level 7 Valued Member
November 8
Commando Rocks
Shoulder Stretching
90/90 stretch
Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg
1HS 10 x 6 x 28 kg
TGU 2 x 2 x 20 kg
TGU 2 x 1 x 24 kg
Great session tonight. This was just another step towards swinging the 32 kg kettlebell. I went down 4 kg, and up one repetition. Once again, everything felt strong and crisp from start to finish. I am really enjoying this program.
Commando Rocks
Shoulder Stretching
90/90 stretch
Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg
1HS 10 x 6 x 28 kg
TGU 2 x 2 x 20 kg
TGU 2 x 1 x 24 kg
Great session tonight. This was just another step towards swinging the 32 kg kettlebell. I went down 4 kg, and up one repetition. Once again, everything felt strong and crisp from start to finish. I am really enjoying this program.
Last edited:
Michael Scott
Level 7 Valued Member
November 9
Commando Rocks
Shoulder Stretching
90/90 stretch
Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg
1HS 4 x 10 x 32 kg
1HS 6 x 10 x 24 kg
C & P 6 x 10 x 20 kg
Something different tonight, took a rest from TGU’s. Overall tonight was a good workout. The C&P work was new, & needs some work. They felt pretty good, but they didn’t feel great. Still had a good workout, just wanted to do something new.
Commando Rocks
Shoulder Stretching
90/90 stretch
Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg
1HS 4 x 10 x 32 kg
1HS 6 x 10 x 24 kg
C & P 6 x 10 x 20 kg
Something different tonight, took a rest from TGU’s. Overall tonight was a good workout. The C&P work was new, & needs some work. They felt pretty good, but they didn’t feel great. Still had a good workout, just wanted to do something new.
Strong Rick
Level 9 Valued Member
Awesome!
Michael Scott
Level 7 Valued Member
November 11
Commando Rocks
Shoulder Stretching
90/90 stretch
Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg
1HS 6 x 10 x 32 kg
1HS 4 x 10 x 24 kg
TGU 2 x 1 x 20 kg
TGU 4 x 2 x 24 kg
Strong workout today, felt good from start to finish. I added two more sets of 1HS with the 32 kg.
It is interesting that I found leakage in my swings by going up to the 32 kg kettlebell. I was using too much knee bend, I wasn’t going deep in my hinge or popping my hips, and the kettlebell was not centered on my body. Nothing major, just little things that made using the 32 seem easier....?
Get ups were again crisp and sharp. I was focused on each step of the movement, which in turn found me surprised that I was done. Time for coffee and college football.
Happy Veterans Day to my fellow veterans.
Commando Rocks
Shoulder Stretching
90/90 stretch
Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg
1HS 6 x 10 x 32 kg
1HS 4 x 10 x 24 kg
TGU 2 x 1 x 20 kg
TGU 4 x 2 x 24 kg
Strong workout today, felt good from start to finish. I added two more sets of 1HS with the 32 kg.
It is interesting that I found leakage in my swings by going up to the 32 kg kettlebell. I was using too much knee bend, I wasn’t going deep in my hinge or popping my hips, and the kettlebell was not centered on my body. Nothing major, just little things that made using the 32 seem easier....?
Get ups were again crisp and sharp. I was focused on each step of the movement, which in turn found me surprised that I was done. Time for coffee and college football.
Happy Veterans Day to my fellow veterans.
The Nail
Level 7 Valued Member
Heavy weight really is instructive when applied with intelligence. Nice work!
Michael Scott
Level 7 Valued Member
Michael Scott
Level 7 Valued Member
November 12
Commando Rocks
Shoulder Stretches
T-Spine Mobility
4 Weeks to Flexible Steel
Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg
2HS 4 x 10 x 32 kg
1HS 2 x 10 x 24 kg
TGU 2 x 2 x 20 kg
Tough session today, I had to shorten my workout due to fatigue. I guess I’m not quite ready for the 32 kg kettlebell. Just didn’t have it in me today. Hydration and stretching for the rest of the day, and back at it tomorrow.
Commando Rocks
Shoulder Stretches
T-Spine Mobility
4 Weeks to Flexible Steel
Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg
2HS 4 x 10 x 32 kg
1HS 2 x 10 x 24 kg
TGU 2 x 2 x 20 kg
Tough session today, I had to shorten my workout due to fatigue. I guess I’m not quite ready for the 32 kg kettlebell. Just didn’t have it in me today. Hydration and stretching for the rest of the day, and back at it tomorrow.
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