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Tito’s Training Log

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Phillipsta3

Level 3 Valued Member
Age: 30
Male
Height- 6’1”
Current Weight - 220 lbs
Current program and goals:
I am running simple and sinister by itself. I’ve tried to mix things with other programs in the past. Going to break away from everything else besides some simple daily isometrics and stretching.
 
Warmup- 2 rounds
10 halos
5 prying goblet squat
5 hip bridges

KB swings - 1 hand 10x10@55lbs
Let heart rate return to around 130 bpm after every set.

TGU - 10 totals reps @ 55 lbs (emom)
 
2 handed KB swing - 10x10@55 lbs

TGU - 10 total reps @ 55 lbs

I pushed the heart rate up a little more today to follow the maffetone method. Kept heart bpm below 150 and started next set when heart rate reached around 135.
 
12-10-2022

Felt a little beat up between playing basketball and officiating later that night. Stuck with a power session as described in the book. Allowed HR BPM to return to a minimum of 115 before starting next set of swings. Getups were still done Emom style.

2 hand KB swings - 10x10@55lbs
TGU - 10 total reps @55 lbs.

Walked and stretched for 30 min after.
 
12-12-22

Back was feeling a little tight. Really slowing down and “practicing” the swing.

1H KB swings: 10x10@55 lbs.
TGU : 10 total reps @ 55 lbs.

Back felt much better just going through technique focus and backing off power production.
 
12-14-22

1H KB swings - 10x10 @ 55 lbs.
TGU- 10 total reps @ 55 lbs.

Swings feeling much crisper and powerful.
TGU feeling full control. Taking about 35-40 seconds on each rep with ease. Looking to start adding 72 lb KB in 3 and 4 sets shortly.
 
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