The Simple Road Begins

Michael Scott

> 2k Posts
October 22

Commando Rock
Inverted Tactical Frog
Hamstring Stretching
90/90 Stretch

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

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

Simple punch the clock session tonight. I am focusing on reducing the rest time between sets, looking to challenge myself against the time constraints soon.
 

Michael Scott

> 2k Posts
October 23

Commando Rock
Inverted Tactical Frog
Hamstring Stretching
90/90 Stretch

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

Soju & Tuba 4 x 5/5 x 28 kg
Bent Over Row 4 x 5/5 x 28 kg
Single Leg DL 4 x 5/5

It is amazing to me how quickly my heart rate goes up when I am doing this program. I do, however, seem to recover well, which makes this a perfect partner with S&S. I am considering just performing S&S starting next week, because I will have more time on my hands again for a while.
 

Michael Scott

> 2k Posts
October 24

Commando Rock
Inverted Tactical Frog
Hamstring Stretching
90/90 Stretch

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

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

The 20 kg felt light today. Not too light, that I would not be working, but light as in, I could almost do this all night. I may be going after the time challenge this weekend after all.
 

Michael Scott

> 2k Posts
October 26

Commando Rock
Inverted Tactical Frog
Hamstring Stretching
90/90 Stretch

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

Soju & Tuba 4 x 5/5 x 28 kg
Bent Over Row 4 x 5/5 x 28 kg
Single Leg DL 4 x 5/5

Great session this morning. I think I will be keeping this in my weekly routine. Instead of regular sessions like I have been performing lately, I am going to restart the program. The program was written to progress in pressing, why not go back to following it? Thanks @ShawnM for the reminder!
 

Michael Scott

> 2k Posts
October 27
Commando Rock
Inverted Tactical Frog
Hamstring Stretching
90/90 Stretch

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

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

Time to add the 24 kg into my routine. I performed the 100 swings in 4:45, and the get ups in 9:15, and I felt great throughout this session. Thanks to @Strong Rick for the inspiration to restart S&S with the idea of getting better as we progress!!! (y)(y)(y)
 

Michael Scott

> 2k Posts
October 28

Commando Rock
Inverted Tactical Frog
Hamstring Stretching
90/90 Stretch

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

Soju & Tuba 4 x 1/1 x 32 kg
Bent Over Row 4 x 5/5 x 28 kg
Single Leg DL 4 x 5/5

Restarted Soju and Tuba tonight, and got ambitious, started with the 32 kg. Whew, what a workout. I will stick with the 32 kg for a few sessions, then I will drop back down to the 28 kg.
 

Michael Scott

> 2k Posts
@Strong Rick, this is the post where you convinced me to restart S&S, with greater recovery and better overall feel by doing so, from back in early August.

great news! maybe start out with S+S with a little lower weight for a few weeks to see how you feel... I am doing this now( as you have been reading) and I cant believe what it is doing for me. My body is responding very well and all my little aches and pains are slowly going away day by day and week by week I keep feeling better. This might be what you need for about month to start feeling better again

Just a thought.
 

Michael Scott

> 2k Posts
October 29

Commando Rock
Inverted Tactical Frog
Hamstring Stretching
90/90 Stretch

Halos 1 x 10 x 24 kg, 2 x 10 x 20 kg
Goblet Squats 1 x 5 x 24 kg, 2 x 5 x 20 kg

1HS 2 x 10 x 24 kg, 8 x 10 x 20 kg
TGU 1 x 1/1 x 24 kg, 4 x 1/1 x 20 kg

Whew, that was something. I have discovered that Soju & Tuba will have to be with the 24 kg, not the 32 kg. It feels like the 32 kg was too much tonight afterwards.
 

Michael Scott

> 2k Posts
October 30

Hamstring Stretching

Halos 1 x 10 x 24 kg, 2 x 10 x 20 kg
Goblet Squats 1 x 5 x 24 kg, 2 x 5 x 20 kg

Soju & Tuba 6 x 1/1 x 24 kg
Bent Over Row 4 x 5/5 x 24 kg

Quick and easy session tonight. Didn't work too much on mobility, I was pretty limber from moving around all day. No SLDL work though, just didn't have the time.....still a good workout.
 

Michael Scott

> 2k Posts
October 31

Commando Rock
Inverted Tactical Frog
Hamstring Stretching
90/90 Stretch

Halos 1 x 10 x 24 kg, 2 x 10 x 20 kg
Goblet Squats 1 x 5 x 24 kg, 2 x 5 x 20 kg

1HS 2 x 10 x 24 kg, 8 x 10 x 20 kg
TGU 1 x 1/1 x 24 kg, 4 x 1/1 x 20 kg

Today was tougher that I was expecting. I did power through, but it is taking significantly longer to complete this session with the additional work with the 24 kg. If this continues, I may need to drop back to working with the 20 kg only for another week or so.
 

Michael Scott

> 2k Posts
November 1/2

Commando Rock
Inverted Tactical Frog
Hamstring Stretching
90/90 Stretch

After work on Friday, my son & I packed up and traveled down to West Lafayette to see our beloved Cornhuskers take on Purdue on Saturday. While the game left something to be desired, we had a blast having a guys weekend. I taught him some mobility work to loosen his lower back and hips, we had some drinks, played some cribbage, and just had a good weekend.
 

Michael Scott

> 2k Posts
November 3

Commando Rock
Inverted Tactical Frog
Hamstring Stretching
90/90 Stretch

Halos 1 x 10 x 24 kg, 2 x 10 x 20 kg
Goblet Squats 1 x 5 x 24 kg, 2 x 5 x 20 kg

1HS 2 x 10 x 24 kg, 8 x 10 x 20 kg
TGU 1 x 1/1 x 24 kg, 4 x 1/1 x 20 kg

This was tough again today. Although, between a 3+ hour drive, coupled with sleeping in a strange bed, and other work I did when I got home, may have all contributed to my having a tough session. I will do my pressing tomorrow night, and see how everything feels in my next S&S warm up.
 

Michael Scott

> 2k Posts
November 4

Hamstring Stretching

Halos 1 x 10 x 24 kg, 2 x 10 x 20 kg
Goblet Squats 1 x 5 x 24 kg, 2 x 5 x 20 kg

Soju & Tuba 8 x 1/1 x 24 kg
Bent Over Row 4 x 5/5 x 24 kg
Single Leg DL 4 x 5/5

Good session tonight, everything just felt strong. The 24 kg actually felt good I'm my hands tonight. Hopefully, it will feel as good tomorrow.
 

Michael Scott

> 2k Posts
November 5

Commando Rock
Inverted Tactical Frog
Hamstring Stretching
90/90 Stretch

Halos 1 x 10 x 24 kg, 2 x 10 x 20 kg
Goblet Squats 1 x 5 x 24 kg, 2 x 5 x 20 kg

1HS 2 x 10 x 24 kg, 8 x 10 x 20 kg
TGU 1 x 1/1 x 24 kg, 4 x 1/1 x 20 kg

This was a little better today. My swings felt stronger with the 24 kg, as well as my get ups. I will not be adding an additional set with the 24 kg for a while. Still, this does feel good.
 

Michael Scott

> 2k Posts
November 6

Commando Rock
Inverted Tactical Frog
Hamstring Stretching
90/90 Stretch

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

Soju & Tuba 10 x 1/1 x 32 kg
Bent Over Row 4 x 5/5 x 28 kg
Single Leg DL 4 x 5/5

Solid session tonight. The mobility work really felt good, and the 24 kg is feeling better in my hands all the time.
 

Michael Scott

> 2k Posts
November 7

Commando Rock
Inverted Tactical Frog
Hamstring Stretching
90/90 Stretch

Halos 1 x 10 x 24 kg, 2 x 10 x 20 kg
Goblet Squats 1 x 5 x 24 kg, 2 x 5 x 20 kg

1HS 2 x 10 x 24 kg, 8 x 10 x 20 kg
TGU 1 x 1/1 x 24 kg, 4 x 1/1 x 20 kg

Good session this evening. The 24 kg felt better tonight. With my focus on recovery, all went very well, every rep in every set was solid.
 

Michael Scott

> 2k Posts
November 9

Commando Rock
Inverted Tactical Frog
Hamstring Stretching
90/90 Stretch
T-Spine mobility

Halos 1 x 10 x 24 kg, 2 x 10 x 20 kg
Goblet Squats 1 x 5 x 24 kg, 2 x 5 x 20 kg

Soju & Tuba 12 x 1/1 x 24 kg
Bent Over Row 6 x 5/5 x 24 kg
Single Leg DL 6 x 5/5

Great session today. Two additional sets of bent over rows and SLDL's, and they felt strong and solid. I spent some additional time on my mobility this morning. The T-Spine work really set the tone for today, as I loosened right up after that work.
 
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