The Nail
Level 7 Valued Member
Brake for the curves
The Simple Road Begins
- Thread starter Michael Scott
- Start date
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Michael Scott
Level 7 Valued Member
November 13
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 24 kg
TGU 2 x 1 x 20 kg
TGU 4 x 1 x 24 kg
Back on track this evening. Took my time stretching and warming up, and went back down to the 24 kg for swings. They felt much better, so I will start here, building up one set each day. Then, over the rest of the program, I will slowly incorporate the 28 kg. Much better session tonight.
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 24 kg
TGU 2 x 1 x 20 kg
TGU 4 x 1 x 24 kg
Back on track this evening. Took my time stretching and warming up, and went back down to the 24 kg for swings. They felt much better, so I will start here, building up one set each day. Then, over the rest of the program, I will slowly incorporate the 28 kg. Much better session tonight.
Michael Scott
Level 7 Valued Member
November 14
Commando Rocks
Shoulder Stretching
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
Single kettlebell session tonight. Everything felt back to normal. Swings were sharp again, and the TGUs were solid. Slow and steady moving forward, no more rushing towards the 32 kg kettlebell.
Commando Rocks
Shoulder Stretching
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
Single kettlebell session tonight. Everything felt back to normal. Swings were sharp again, and the TGUs were solid. Slow and steady moving forward, no more rushing towards the 32 kg kettlebell.
Strong Rick
Level 9 Valued Member
Smart move.... I did the same for my get-ups but I do them MUCH slower and pay way more attention to the finer points and really working the positions and bracing everything and “breathing behind the shield”. That article from last week on the w beige about “rib flare” was a real game changer for me! As @The Nail says “brake for those curves” it is not a sprint but a life long journey
Michael Scott
Level 7 Valued Member
November 15
Recovery night, sort of.....when I got home, we needed to start setting the menu for next week in place, as we are travelling for Thanksgiving. Since I am the cook, and my wife and I are doing most of the cooking/planning, last night had to be done. Coordinating with 4 different sets of people can be stressful, as well as dietary restrictions/choices. So, what should have taken about an hour, took over 3 hours, three phones in action, so sort out meals for 10 over 3+ days wasn't easy.
Recovery night, sort of.....when I got home, we needed to start setting the menu for next week in place, as we are travelling for Thanksgiving. Since I am the cook, and my wife and I are doing most of the cooking/planning, last night had to be done. Coordinating with 4 different sets of people can be stressful, as well as dietary restrictions/choices. So, what should have taken about an hour, took over 3 hours, three phones in action, so sort out meals for 10 over 3+ days wasn't easy.
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Michael Scott
Level 7 Valued Member
November 16
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 10 x 24 kg
TGU 2 x 2 x 24 kg
TGU 2 x 1 x 24 kg
TGU 2 x 1 x 28 kg
Fantastic workout tonight. I was feeling refreshed after having yesterday off, so I used the 24 kg kettlebell for my swings, sharp & solid every set. They really felt good with that weight.
Get ups were strong and solid even though I used the 24 kg instead of the 20 kg kettlebell. Made me stay focused on each stage. Which is of course very important in TGU practice. I felt so good I added two additional sets with the 28 kg kettlebell, one TGU with each arm. Those two felt absolutely amazing. My focus kept me solid, and they felt great 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 10 x 10 x 24 kg
TGU 2 x 2 x 24 kg
TGU 2 x 1 x 24 kg
TGU 2 x 1 x 28 kg
Fantastic workout tonight. I was feeling refreshed after having yesterday off, so I used the 24 kg kettlebell for my swings, sharp & solid every set. They really felt good with that weight.
Get ups were strong and solid even though I used the 24 kg instead of the 20 kg kettlebell. Made me stay focused on each stage. Which is of course very important in TGU practice. I felt so good I added two additional sets with the 28 kg kettlebell, one TGU with each arm. Those two felt absolutely amazing. My focus kept me solid, and they felt great from start to finish.
Michael Scott
Level 7 Valued Member
November 17 was a day off.
November 18
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 10 x 24 kg
TGU 4 x 1 x 20 kg
TGU 4 x 1 x 24 kg
Great session today, I felt strong throughout the workout. Swings were sharp and crisp, get ups were strong and solid from start to finish.
November 18
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 10 x 24 kg
TGU 4 x 1 x 20 kg
TGU 4 x 1 x 24 kg
Great session today, I felt strong throughout the workout. Swings were sharp and crisp, get ups were strong and solid from start to finish.
Michael Scott
Level 7 Valued Member
November 19
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 10 x 24 kg
TGU 4 x 1 x 24 kg
TGU 2 x 1 x 28 kg
Another great session today. I was going to slowly add sets with the 28 kg kettlebell as I progressed through this "How to Get Better at Everything by Training Multiple Get-Ups" program, but I changed my mind. This is the perfect weight for me right now, it is challenging but it is not taking away from my get ups. So, no sense in moving up in weight.
The 28 kg kettlebell is feeling really good for the sets I am doing with it. I have to stay focused when getting up with it, it demands my full attention. Still, it feels good to be getting up with it.
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 10 x 24 kg
TGU 4 x 1 x 24 kg
TGU 2 x 1 x 28 kg
Another great session today. I was going to slowly add sets with the 28 kg kettlebell as I progressed through this "How to Get Better at Everything by Training Multiple Get-Ups" program, but I changed my mind. This is the perfect weight for me right now, it is challenging but it is not taking away from my get ups. So, no sense in moving up in weight.
The 28 kg kettlebell is feeling really good for the sets I am doing with it. I have to stay focused when getting up with it, it demands my full attention. Still, it feels good to be getting up with it.
Michael Scott
Level 7 Valued Member
November 20
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 10 x 24 kg
TGU 6 x 1 x 24 kg
Strong session tonight. Swings remain crisp and sharp, the float is appearing more and more. Get ups were just as strong and sharp tonight. Keeping my body tensed as I start to get up keeps my opposite leg down, and staying tense keeps me focused throughout the entire movement.
I am very glad I started this program. I have found a serious amount of respect for the Get Up. Not to mention, I have learned quite a bit about the TGU as I have progressed.
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 10 x 24 kg
TGU 6 x 1 x 24 kg
Strong session tonight. Swings remain crisp and sharp, the float is appearing more and more. Get ups were just as strong and sharp tonight. Keeping my body tensed as I start to get up keeps my opposite leg down, and staying tense keeps me focused throughout the entire movement.
I am very glad I started this program. I have found a serious amount of respect for the Get Up. Not to mention, I have learned quite a bit about the TGU as I have progressed.
Michael Scott
Level 7 Valued Member
November 21
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 28 kg
TGU 2 x 1 x 20 kg
TGU 2 x 1 x 24 kg
TGU 2 x 1 x 28 kg
Good session tonight, went easy on the swing volume, but went up in weight, because of the volume and weight of the TGUs. Everything felt good all around.
Happy Thanksgiving to all!!!!
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 28 kg
TGU 2 x 1 x 20 kg
TGU 2 x 1 x 24 kg
TGU 2 x 1 x 28 kg
Good session tonight, went easy on the swing volume, but went up in weight, because of the volume and weight of the TGUs. Everything felt good all around.
Happy Thanksgiving to all!!!!
Michael Scott
Level 7 Valued Member
November 23
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 28 kg
TGU 2 x 1 x 20 kg
TGU 2 x 1 x 24 kg
TGU 2 x 1 x 28 kg
Had to get a workout in before I start cooking. The 8 hour drive yesterday, and the scotch & pizza meant I didn’t get a chance to workout. I went outside, 32 degrees made for a focused session. Everything went great, I enjoyed the session. Time to get back to the kitchen.
Happy Thanksgiving!!!!
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 28 kg
TGU 2 x 1 x 20 kg
TGU 2 x 1 x 24 kg
TGU 2 x 1 x 28 kg
Had to get a workout in before I start cooking. The 8 hour drive yesterday, and the scotch & pizza meant I didn’t get a chance to workout. I went outside, 32 degrees made for a focused session. Everything went great, I enjoyed the session. Time to get back to the kitchen.
Happy Thanksgiving!!!!
Michael Scott
Level 7 Valued Member
November 24 & 25
Tactical frog stretch
Commando rocking
Shoulder Stretching
Mobility work only the last two days. Sleeping in a strange bed has wrecked havoc on my hips & back. So, rather than force things, I have just done my stretching and basic mobility work and I am feeling better today.
Tactical frog stretch
Commando rocking
Shoulder Stretching
Mobility work only the last two days. Sleeping in a strange bed has wrecked havoc on my hips & back. So, rather than force things, I have just done my stretching and basic mobility work and I am feeling better today.
The Nail
Level 7 Valued Member
Get outside for a 30 minute walk, you'll feel awesome after.
Michael Scott
Level 7 Valued Member
Oh, I have been walking, just didn’t count it. I went to the Nebraska v Iowa game yesterday. I ended up walking about 2-3 miles. I have also walked this morning, and you are correct, it does help.
Michael Scott
Level 7 Valued Member
November 26
Tactical frog stretch
Commando rocking
Shoulder Stretching
8 hour drive home meant more mobility work. While I am liking this work, I will be hitting the kettlebells tomorrow night. Something about the goblet squats & get ups just makes everything better.
Tactical frog stretch
Commando rocking
Shoulder Stretching
8 hour drive home meant more mobility work. While I am liking this work, I will be hitting the kettlebells tomorrow night. Something about the goblet squats & get ups just makes everything better.
Michael Scott
Level 7 Valued Member
November 27
Lunges
90/90 stretch
Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg
TGU 2 x 2 x 20 kg
TGU 4 x 1 x 24 kg
Simple workout this evening. Got some easy mobility work in and some quality get ups done. It felt good tonight, as it should.
Lunges
90/90 stretch
Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg
TGU 2 x 2 x 20 kg
TGU 4 x 1 x 24 kg
Simple workout this evening. Got some easy mobility work in and some quality get ups done. It felt good tonight, as it should.
Michael Scott
Level 7 Valued Member
November 28
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 10 x 24 kg
TGU 4 x 1 x 24 kg
Good session tonight. Swings felt sharp and solid. I did 2 extra sets of get ups because I was feeling pretty good tonight. This is the last week of the get up program, and I have enjoyed it immensely.
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 10 x 24 kg
TGU 4 x 1 x 24 kg
Good session tonight. Swings felt sharp and solid. I did 2 extra sets of get ups because I was feeling pretty good tonight. This is the last week of the get up program, and I have enjoyed it immensely.
Michael Scott
Level 7 Valued Member
November 29
Commando Rocks
Shoulder Stretching
90/90 stretch
Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg
Hip Bridges 3 x 5
TGU 4 x 1 x 24 kg
TGU 2 x 1 x 28 kg
Easy session tonight, more focused on mobility and get ups, and I added hip bridges back in to my warm ups, they really felt good.
I realized on my way home that I was in the wrong week, so I am easing up on my swings & instead adding sets & weight to my get ups instead. Overall tonight felt good.
Commando Rocks
Shoulder Stretching
90/90 stretch
Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg
Hip Bridges 3 x 5
TGU 4 x 1 x 24 kg
TGU 2 x 1 x 28 kg
Easy session tonight, more focused on mobility and get ups, and I added hip bridges back in to my warm ups, they really felt good.
I realized on my way home that I was in the wrong week, so I am easing up on my swings & instead adding sets & weight to my get ups instead. Overall tonight felt good.
Michael Scott
Level 7 Valued Member
November 30
Commando Rocks
Shoulder Stretching
90/90 stretch
Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg
Hip Bridges 3 x 5
1HS 10 x 10 x 20 kg
TGU 6 x 2 x 20 kg
Single kettlebell session tonight. Since I'm taking tomorrow off, I decided I needed to work a little harder tonight. So, 10 set of 1HS, EMOM, which felt great. Then, 6 sets of doubles in get ups. It was a challenging session, but damn if it didn't feel great.
I was going to just increase my work on the get ups, but I heard the swings calling for some attention tonight. So, I decided to workout using only one kettlebell. I like these sessions, just grab it and go.
Commando Rocks
Shoulder Stretching
90/90 stretch
Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg
Hip Bridges 3 x 5
1HS 10 x 10 x 20 kg
TGU 6 x 2 x 20 kg
Single kettlebell session tonight. Since I'm taking tomorrow off, I decided I needed to work a little harder tonight. So, 10 set of 1HS, EMOM, which felt great. Then, 6 sets of doubles in get ups. It was a challenging session, but damn if it didn't feel great.
I was going to just increase my work on the get ups, but I heard the swings calling for some attention tonight. So, I decided to workout using only one kettlebell. I like these sessions, just grab it and go.
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