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The Simple Road Begins

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December 20

Halos 3 x 10 x 16 kg
Goblet Squats 3 x 5 x 16 kg

1HS 10 x 10 x 16 kg
TGU 5 x 2 x 16 kg

Solid session tonight. No real warm up though, with our preparation for the weekend, I had to make it a shorter session again tonight. Everything still felt good, but a solid warm-up would have been better. This weekend, when I find some quiet time, I will be reading my books to formulate what @Pavel Macek defined as Super-Joints/Flexible Steel's Mobility 101.
 
December 23/24/25

Halos 3 x 10 x 16 kg
Goblet Squats 3 x 5 x 16 kg

1HS 2 x 10 x 20 kg, 8 x 10 x 16 kg
TGU 1 x 2 x 20 kg, 4 x 2 x 16 kg

December 21 & 22 were days I was out of town for family, so, no work was done, just some light stretching and walking. I decided that I would add a set with the 20 kg to gauge my progress. Well, that felt amazingly good. So, of course I kept it in my session for the last few days, and it really makes the rest of the session feel easy. So, a couple more sessions, then, another set with the 20 kg. Of course, this weekend, I should have my mobility 101 ready for implementation.

I hope everyone had a great weekend!
 
December 26

Shoulder Dislocates
Hamstring Stretching

Halos 3 x 10 x 16 kg
Goblet Squats 3 x 5 x 16 kg

Clean & Press 5 x 1/1 x 24 kg
Bent Over Row 5 x 5/5 x 24 kg

Went with pressing tonight, because I truly enjoy this work, and I wanted an abbreviated session. 30 minutes from the first halo to the last row, HR was elevated the entire time, and I had the sweat pump on 11. Sometimes ya gotta just get after it, and I did tonight. It felt good to work like that, and with good form and proper breathing, it was enjoyable. I stretched before I went to bed, and there was not a lot of stiffness, so this may have been the sweet spot, where you can work hard, but recover well.....
 
December 27

Commando Rocks
Shoulder Dislocates
Hamstring Stretches
90/90 Stretches

Halos 3 x 10 x 16 kg
Goblet Squats 3 x 5 x 16 kg

1HS 2 x 10 x 20 kg, 8 x 10 x 16 kg
TGU 1 x 2 x 20 kg, 4 x 2 x 16 kg

Too many meetings today at work left me sitting all day. So, I spent more time paying attention to my stretching, which was necessary. Good session though, all around good form and breathing.
 
December 29

Shoulder Dislocates
Hamstring Stretching

Halos 3 x 10 x 16 kg
Goblet Squats 3 x 5 x 16 kg

Clean & Press 6 x 1/1 x 24 kg
Bent Over Row 6 x 5/5 x 24 kg

Easy pressing session today. This will remain in the rotation, it is just so enjoyable.
 
December 30

Commando Rocks
Shoulder Dislocates
Hamstring Stretches
90/90 Stretches

Halos 3 x 10 x 16 kg
Goblet Squats 3 x 5 x 16 kg

1HS 4 x 10 x 20 kg, 6 x 10 x 16 kg
TGU 2 x 2 x 20 kg, 3 x 2 x 16 kg

This felt so good today. The additional sets with the heavier kettlebell just felt right. I may add additional sets in my get ups, the 16 kg just felt light. I will see how they feel tomorrow.
 
December 31

Commando Rocks
Shoulder Dislocates
Hamstring Stretches
90/90 Stretches

Halos 3 x 10 x 16 kg
Goblet Squats 3 x 5 x 16 kg

1HS 4 x 10 x 20 kg, 6 x 10 x 16 kg
TGU 4 x 2 x 20 kg, 1 x 2 x 16 kg

Wow, that felt great! Yeah, I will be adding sets in my swings with the 20 kg, and doing all my get ups with the 20 kg going forward.

Happy New Years everyone!!!
 
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January 1

Commando Rocks
Shoulder Dislocates
Hamstring Stretches
90/90 Stretches

Halos 3 x 10 x 16 kg
Goblet Squats 3 x 5 x 16 kg

1HS 10 x 10 x 20 kg
TGU 5 x 2 x 20 kg

I decided to stick with the 20 kg until I felt like I was losing form in my swings today. Well form held through every swing, amazingly enough. My get ups felt strong and solid from start to finish. What a way to start the new year, I will take it.
 
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January 2

Commando Rocks
Shoulder Dislocates
Hamstring Stretches
90/90 Stretches

Halos 3 x 10 x 16 kg
Goblet Squats 3 x 5 x 16 kg

1HS 10 x 10 x 20 kg
TGU 5 x 2 x 20 kg

Nice, easy session tonight. Well, not necessarily easy, but it wasn't a grind. Swings felt sharp & crisp, and my get ups were ok. I was a little unsteady in a couple get ups, which should tighten back up after a few more sessions with the 20 kg.
 
January 3

Commando Rocks
Shoulder Dislocates
Hamstring Stretches
90/90 Stretches

Halos 3 x 10 x 16 kg
Goblet Squats 3 x 5 x 16 kg

Clean & Press 6 x 1/1 x 28 kg
Bent Over Row 6 x 5/5 x 28 kg

Went heavier with the cleans & presses tonight, and it went very well. I was very stiff from the day's meetings and trainings, so extra time was spent on stretching. All around good session tonight, but then S&T is always a good session for me.
 
Nice, those presses are getting heavy. I never did soju & tuba but doing it alongside plenty of TGUs is probably the smart way to train kb press.
 
January 5

Commando Rocks
Shoulder Dislocates
Hamstring Stretches
90/90 Stretches

Halos 3 x 10 x 16 kg
Goblet Squats 3 x 5 x 16 kg

Strength Aerobics 4 minutes with 24 kg, 12 minutes with 20 kg.

I went with strength aerobics today, for something different. The 24 kg felt good for the first 4 minutes, then I felt the kettlebell hit my forearm in the last set, and decided to drop down to the 20 kg. I went every 30 seconds this morning, for an A&A style session. Well, I had my sweat button on 11, but it felt great.
 
January 6

Commando Rocks
Shoulder Dislocates
Hamstring Stretches
90/90 Stretches

Halos 3 x 10 x 16 kg
Goblet Squats 3 x 5 x 16 kg

Clean & Press 6 x 1/1 x 28 kg
Bent Over Row 6 x 5/5 x 28 kg

I repeated my last S&T session, because I didn't look to see where I was, so a second session with the same sets and reps. Not a bad thing to happen, and everything went well again today.
 
January 8

Commando Rocks
Shoulder Dislocates
Hamstring Stretches
90/90 Stretches

Halos 3 x 10 x 16 kg
Goblet Squats 3 x 5 x 16 kg

1HS 10 x 10 x 20 kg
TGU 5 x 2 x 20 kg

Back after the Simple standard tonight. While I enjoy the pressing & aerobics, the Simple standard is still my goal for this year. Tonight felt good, everything was a little better. Get ups were better, and my swings were a little sharper. Time for some steak, shrimp & salad.....
 
January 9

Commando Rocks
Shoulder Dislocates
Hamstring Stretches
90/90 Stretches

Halos 3 x 10 x 16 kg
Goblet Squats 3 x 5 x 16 kg

Clean & Press 7 x 1/1 x 24 kg
Bent Over Row 7 x 5/5 x 24 kg

Went with S&T tonight, as I needed a shorter session than S&S. It was a good session, solid form and good work all around. Back to S&S tomorrow night.
 
January 10

Commando Rocks
Shoulder Dislocates
Hamstring Stretches
90/90 Stretches

Halos 3 x 10 x 16 kg
Goblet Squats 3 x 5 x 16 kg

1HS 10 x 10 x 20 kg
TGU 5 x 2 x 20 kg

Good, steady session tonight. I think I may try adding the 24 kg kettlebell in this weekend. Everything feels solid so far, just like it is supposed to feel.....
 
January 12

Commando Rocks
Shoulder Dislocates
Hamstring Stretches
90/90 Stretches

Halos 3 x 10 x 16 kg
Goblet Squats 3 x 5 x 16 kg

1HS 4 x 10 x 24 kg, 6 x 10 x 20 kg
TGU 2 x 2 x 24 kg, 3 x2 20 kg

Wow, that felt good. The 24 kg really felt good in my work, and the 20 kg kg felt really light afterwards. The best part was that my form was not compromised or shaky using the 24 kg, so, tomorrow will tell me if it was too much to soon.
 
January 13

Commando Rocks
Shoulder Dislocates
Hamstring Stretches
90/90 Stretches

Halos 3 x 10 x 16 kg
Goblet Squats 3 x 5 x 16 kg

1HS 4 x 10 x 24 kg, 6 x 10 x 20 kg
TGU 2 x 2 x 24 kg, 3 x 2 x 20 kg

Good session today, this will work for now, as it is challenging enough to be work, but not so hard that I cannot complete it regularly. With no DOMS setting in, I will stay with this for a few more sessions.
 
January 14

Commando Rocks
Shoulder Dislocates
Hamstring Stretches
90/90 Stretches
T-Spine Mobility
12 kg pullovers
12 kg arm bars
Leg raises over foam roller

Mobility work was the choice tonight. Between moving my desk, and three other people's desks today, I was unusually stiff. So, mobility work was needed. 30 minutes later, I felt much better than I expected.

Big thanks, again, to @Anna C for sharing the T-Spine work, because those movements really loosened me up quite well.
 
January 15

Commando Rocks
Shoulder Dislocates
Hamstring Stretches
90/90 Stretches

Halos 3 x 10 x 16 kg
Goblet Squats 3 x 5 x 16 kg

1HS 10 x 10 x 20 kg
TGU 5 x 2 x 20 kg

Dropped back down tonight to the 20 kg for all sets. I read that waving the load is a good practice from time to time. Everything felt good from start to finish.
 
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