The Simple Road Begins

[Michael Scott]

August 18

Foam rolling
Mobility work
T-Spine work

Halos 3 x 10 x 12 kg
Goblet Squats 3 x 5 x 12 kg

Soju & Tuba 6 x 2/2 x 20 kg
Bent Over Row 6 x 5/5 x 20 kg
SLDL 3 x 5/5

Had to work on my hamstring stretching a little more tonight. I really want to get back on my bike & do some riding, but I also want to be sure my hip stays loose. So, the focus this week will be on loosening up the ole hammys.....along with kettlebell work of course.

 

[Michael Scott]

August 19

Foam rolling
Mobility work
T-Spine work

Halos 3 x 10 x 12 kg
Goblet Squats 3 x 5 x 12 kg

1HS 10 x 10 x 12 kg
TGU 5 x 1/1 x 12 kg

Another good punch the clock session tonight.

 

[Michael Scott]

August 20

Foam rolling
Mobility work
T-Spine work
Tactical Frog

Halos 3 x 10 x 12 kg
Goblet Squats 3 x 5 x 12 kg

Soju & Tuba 7 x 2/2 x 20 kg
Bent Over Row 7 x 5/5 x 20 kg
SLDL 3 x 5/5

Goodnight, that tactical frog is really something else. Approximately 2 minutes of that and my hips felt better than they have in some time. Between that and commando rocks, my hips really feel good right now. The presses and rows felt strong, and the SLDLs are feeling stronger and more solid. All around good session tonight.

 

[Michael Scott]

August 21

Foam rolling
Mobility work
T-Spine work
Tactical Frog

Halos 3 x 10 x 12 kg
Goblet Squats 3 x 5 x 12 kg

1HS 10 x 10 x 12 kg
TGU 5 x 1/1 x 12 kg

Between the Tactical Frog, commando rocking, and the 90/90 stretch, along with the stretching I am doing for my hamstrings, things are really improving. To the point that tonight, everything felt very light, almost too light. I am almost to the point of doing all 100 swings non-stop. Tonight was 60 reps then 40 reps, with something left in the tank still....definitely my most recent WTH moment using kettlebells.

 

[Michael Scott]

August 22

Foam rolling
Mobility work
T-Spine work
Tactical Frog

Halos 3 x 10 x 12 kg
Goblet Squats 3 x 5 x 12 kg

Soju & Tuba 8 x 2/2 x 20 kg
Bent Over Row 8 x 5/5 x 20 kg
SLDL 3 x 5/5

Good, strong session tonight. The extra stretching and mobility work is starting to take hold. Plus, my SLDL's are starting to become more stable.

 

[Michael Scott]

August 23 - Scheduled day off

August 24

Foam rolling
Mobility work
T-Spine work
Tactical Frog

Halos 3 x 10 x 12 kg
Goblet Squats 3 x 5 x 12 kg

1HS 10 x 10 x 12 kg
TGU 5 x 1/1 x 12 kg

Fantastic session this morning. I am now convinced that I am ready to make one set with the 16 kg. The 12 kg felt so light today, that I did 100 straight swings, without setting the kettlebell down. The get-ups were solid and firm from start to finish.

 

[Michael Scott]

August 25

Foam rolling
Mobility work
T-Spine work
Tactical Frog

Halos 3 x 10 x 12 kg
Goblet Squats 3 x 5 x 12 kg

Soju & Tuba 3 x 3/3 x 20 kg
Bent Over Row 3 x 5/5 x 20 kg
SLDL 3 x 5/5

Solid session this afternoon. I believe I will be adding a set with the 16 kg in my warm up as well. The 12 kg is just feeling so light lately.

 

[Michael Scott]

August 26

Foam rolling
Mobility work
T-Spine work
Tactical Frog

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

1HS 2 x 10 x 16 kg, 8 x 10 x 12 kg
TGU 1 x 1/1 x 16 kg, 4 x 1/1 x 12 kg

That felt great! The 16 kg in my warm-ups was awesome. The first sets of swings and get ups with the 16 kg really were good, but not too challenging.

 

[Michael Scott]

August 27

Foam rolling
Mobility work
T-Spine work
Tactical Frog

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

Soju & Tuba 3 x 3/3 x 20 kg
Bent Over Row 3 x 5/5 x 20 kg
SLDL 3 x 5/5

What happens when you don't check your log? You redo the same workout......it still felt great, even with the warm up with the 16 kg.......oh well....

 

[Michael Scott]

August 28

Foam rolling
Mobility work
T-Spine work
Tactical Frog

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

1HS 4 x 10 x 16 kg, 6 x 10 x 12 kg
TGU 2 x 1/1 x 16 kg, 3 x 1/1 x 12 kg

I added a second set with the 16 kg because it felt light in my hands during my warm-ups. Amazingly, it felt good in all my sets. My swings and get ups with the 12 kg were light and sharp. All around great session tonight.

 

[Michael Scott]

August 29

Foam rolling
Mobility work
T-Spine work
Tactical Frog

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

Soju & Tuba 4 x 3/3 x 20 kg
Bent Over Row 4 x 5/5 x 20 kg
SLDL 3 x 5/5

Good session tonight, strong and solid throughout. However, I am considering dropping this for Strength Aerobics. While this is thoroughly enjoyable, I'm thinking that I would get more out of SA than S&T right now. In the article it reads that is good to alternate SA with S&S. So, it may be time to change it up a bit and get some aerobic work.

 

[Michael Scott]

August 30 - Scheduled day off

August 31

Foam rolling
Mobility work
T-Spine work
Tactical Frog

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

1HS 4 x 10 x 16 kg, 6 x 10 x 12 kg
TGU 2 x 1/1 x 16 kg, 3 x 1/1 x 12 kg

Strong session today, 100 swings in less than 5 minutes, all 10 get ups in 6. Adding an additional set with the 16 kg next time.

 

[Michael Scott]

September 1

Foam rolling
Mobility work
T-Spine work
Tactical Frog

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

Strength Aerobics 10 minutes, alternatings hands every 15 seconds: clean, one press, one squat with the 16 kg. It was quite the session.

 

[Michael Scott]

September 2

Foam rolling
Mobility work
T-Spine work
Tactical Frog

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

1HS 6 x 10 x 16 kg, 4 x 10 x 12 kg
TGU 3 x 1/1 x 16 kg, 2 x 1/1 x 12 kg

Wow, what a great session today. I compressed my recovery time a little, and stayed under 5 minutes for all my swings, and just over 6 minutes for my get ups. While I was breathing heavily afterwards, my recovery didn't take too long. I may have to add an additional set with the 16 kg after this easier than expected session.

 

[Michael Scott]

September 3

Mobility work
Tactical Frog

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

Strength Aerobics for 10 minutes, left hand - clean, press, and squat with the 16 kg, set the kettlebell down, shake it out, then the same with the right hand, every 15 seconds. Felt great from start to finish.

 

[Michael Scott]

September 4

Mobility work
T-Spine work
Tactical Frog

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

1HS 8 x 10 x 16 kg, 2 x 10 x 12 kg
TGU 4 x 1/1 x 16 kg, 1 x 1/1 x 12 kg

Good session tonight, strong and sharp from start to finish. Swing time was just over 6 minutes, and get ups were completed in about 7 - 8 minutes. Starting lighter has really been interesting, but productive.

 

[Michael Scott]

September 5

Mobility work
Tactical Frog

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

Strength Aerobics for 10 minutes with the 16 kg again tonight. So far so good, this is balancing nicely with S&S.

 

[Michael Scott]

September 6 - Scheduled Day off
September 7 - Unscheduled Day off (Well, kind of, it was my 28th anniversary)
September 8

Mobility work
Tactical Frog

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 1/1 x 16 kg

First session with just the 16 kg. Everything felt good, but I think I was pressing it a little. I found myself watching the time instead of focusing on recovery today. I got the swings and get ups both done in about 7 minutes, but the swings were probably rushed, where the get ups were not. So, this week is going to be about recovery instead of time.

 

[Michael Scott]

September 9

Mobility work
Tactical Frog

Halos 3 x 10 x 20 g
Goblet Squats 3 x 5 x 20 kg

Soju & Tuba

5 x 20 kg every 30 seconds for 10 minutes...no bent over rows, just 10 minutes of pressing and recovery. I thought I would try just pressing for 10 minutes. Good session, heart rate is up, sweat is pouring, good time. Maybe I will alternate this and SA for supplemental work, keeping S&S as my primary work....

 

[Strong Rick]

September 7 - Unscheduled Day off (Well, kind of, it was my 28th anniversary)

Happy Anniversary!