The Simple Road Begins

Discussion in 'Training Logs' started by Michael Scott, Aug 29, 2016.

  1. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    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.
     
  2. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    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.
     
  3. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    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.
     
    Strong Rick, masa, ShawnM and 2 others like this.
  4. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    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.
     
    Strong Rick, masa, Kiacek and 2 others like this.
  5. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    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.
     
    Strong Rick, ShawnM, Kiacek and 4 others like this.
  6. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    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.
     
    masa, Strong Rick and seward like this.
  7. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    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.
     
    masa, Strong Rick, Kiacek and 2 others like this.
  8. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    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.
     
    masa, Strong Rick, offwidth and 2 others like this.
  9. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    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....:oops::eek::D
     
    masa, Strong Rick, ShawnM and 2 others like this.
  10. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    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.
     
    Kiacek, masa, offwidth and 3 others like this.
  11. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    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.
     
    masa, offwidth, ShawnM and 1 other person like this.
  12. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    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.
     
    Strong Rick and masa like this.
  13. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    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.
     
    Strong Rick and masa like this.
  14. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    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.
     
    Strong Rick, masa, SMalishev and 2 others like this.
  15. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    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.
     
    masa, ShawnM, Strong Rick and 2 others like this.
  16. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    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.
     
    Strong Rick, masa, ShawnM and 2 others like this.
  17. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    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.
     
    masa, ShawnM, offwidth and 1 other person like this.
  18. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    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.
     
    masa, Strong Rick, ShawnM and 3 others like this.
  19. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    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....
     
    Last edited: Sep 9, 2019
  20. Strong Rick

    Strong Rick More than 2500 posts

    Happy Anniversary!
     
    Michael Scott likes this.

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