3/27/2026
Off day
Original Strength mobility work (takes 10:00)
10:00 walk
Built from Broken mobility work (about 5:00)
Notes: A much needed rest day. More so just because of traveling and work stuff then training, but needed nevertheless.
6 Likes
That’s a great write up. Thanks for taking the time to do it.
I have had Pavel’s simple but Sinister book for a long time.
I really need to get Enter the KB. The Rite of Passage peaks my interests to possibly be a good program to run after ABF. Only thing I don’t love is the lack of a squat movement.
1 Like
What I did was use daily goblet squats as part of my warm up/mobility, whether I worked out that day or not. Sure, it won’t be the same leg builder as heavy back squats, but the consistency of more than makes up for it. I think RoP is a great one, and perfect after ABF. It’s similar enough in emphasis to build from it, but different enough to keep things fresh and offer new movement patterns.
1 Like
Good idea. I found a pretty cool twist on ROP.
1 Like
Looks awesome! I may try this out tomorrow. It’s kind of a variety day for me, and I can’t currently do squats on my ankle so I was thinking of some kind of snatch, clean, press mash up.
1 Like
Good luck with it. I’ll be interested to see how it shakes out for you if you decide to try it.
3/28/2026
AXE (A+A training), Week 5
Warm up
Built from Broken mobility work
10:00
Easy Strength
Close Grip Bench Press: 2 x 5 x 195 lbs
DB Bat wings: 2 x 10 x 25 lb DBs
Iron Cardio (A+A); 30:00 session using a 28 kg KB
- 1 clean, 1 press, 1 snatch (left then right) + 2 pull up
- 1 clean, 2 press, 1 snatch (left then right) + 2 pull ups
Got in 25 rounds
Ab wheels: 2 x 15
KB shrugs: 2 x 20 x double 28 kg KBs
20:00 bike ride to meet a friend for coffee
Notes: @shaneinga : opted for this, which hit similar points as the RoP jurassic. This is from the Iron Cardio set up, and fit better because the RoP is a progression and I don’t plan on jumping into it right now.
The Iron Cardio is NOT an AMRAP, but rather it is self-regulated and you go again when you are fresh enough to bring the same intensity. There should be 3-5 movements in it (so, just a bit shorter than the ABC complex), and there is the option to add pull ups, which of course I did. It is usually done with one bell and alternating sides, with the “base” being 1 clean, 1 press, 1 squat. My ankle felt better and I was able to get in some goblet squats, but not yet ready to push them as part of the workout.
The 28 kg KB is perfect for me with this type of training. A 32 would start to grind, but the 28 moves pretty smooth.
6 Likes
28KG snatches. Wow. I am still playing with 16KG bells on the snatch.
Very impressive! 
Iron Cardio looks to be another book for me to check out. 
2 Likes
3/29/2026
AXE training, Week 5
Warm up
Built from Broken mobility work
10:00 walk
3 x 5 prying goblet squats
3 x 5 KB halos
AXE 2-handed swings; 30:00 EMOM using a 36 kg KB
-
5 hard-style swings
-
alternate bouncing on trampoline and KB half get-downs between sets (start standing with KB overhead, kneel, place hand on ground, get back up)
20:00 walk
Notes: I like the 2-handed swings for this. I can go hard, and it just feels better and more explosive than hand-to-hand or 1-handed swings. Taking tomorrow off.
5 Likes
3/30/2026
Off day updates
Mobility work, about 15:00 (Original Strength/Built from Broken mash ups)
30:00 walk
Dead hang, bottom squat hold
Notes: My ankle is still tender from last week’s sprain. I can’t tell if I’m overdoing it with the walking, or helping it heal. I should probably back off for a couple of days.
This week I’ll do a lighter Iron Cardio workout. Reading the PDF, one of the pitfalls they warn about is always going hard and trying to progress and not waving intensity. I think CF ruined me for that, as I always want to go hard. I’ll drop down the weight to a 22 kg KB, and still skip the squatting movement to avoid putting too strain on my ankle. I’ll probably stick with the 2-handed swings for AXE. That just feels right.
Weighed in at 173.0 lbs today, which is probably my “mean” for the occasional weigh-ins I do. I feel pretty solid, so not really looking to adjust anything on the training and diet approach.
7 Likes
3/31/2026
AXE/Iron Cardio - Week 6
Warm up
- Built from Broken mobility work
- 3 x 5 halos
- bottom squat holds
Iron Cardio Press ladder- 30:00 timer; 22 kg KB
- 1 clean, 1 press, 1 snatch (R/L) + 2 pull ups
- 1 clean, 2 press, 1 snatch (R/L) + 2 pull ups
- 1 clean, 3 press, 1 snatch (R/L) + 2 pull ups
Got in 28 rounds (each round counts as R/L + 2 pull ups)
Totals = 58 pull ups, 57 presses/arm, 27 cleans/arm, 27 snatches/arm
Easy Strength:
Close grip bench press: 2 x 5 x 195 lbs
S/S with DB bat wings: 2 x 10 x 25 lb DBs
Ab wheel: 2 x 15
Notes: My ankle is sore today, so no walking. Did some light trampoline bounces instead. I think I’ve been a bit too ambitious on it, averaging over 12K steps/day since the sprain. That said, I am of the mindset that movement spurs healing, so I’m intentionally pushing it some to regain function.
The the Iron Cardio work, the goal, again, is not to do an AMRAP, but rather rest fully after each arm, and then go again with no drop off in speed or explosiveness. It’s still a challenge not to go faster, as I could easily get more rounds in, but to just rest with “fast and loose” drills. With no squats included (given my ankle), it’s a pretty mellow session. The 22 kg bell felt very light, but reading the book again it stresses making sure to include lighter/easier sessions and not to always be pushing the weight.
Tomorrow will be AXE swings, probably a replicate of the EMOM 30 I did with the 36 kg bell.
5 Likes
4/01/2026
AXE/Iron Cardio - Week 6
Warm up
-
Built from Broken mobility work
-
3 x 5 KB halos
-
3 x bottom goblet squat prying/holds
Easy Strength:
- Close grip bench press: 3 x 3 x 200 lbs
S/S with band pull aparts: 3 x 10
AXE training; 30:00 EMOM
-
5 hardstyle KB swings; 36 kg KB
-
Light bounce on trampoline between rounds
Ab wheel: 1 x 15
Notes: This is the second time repeating this workout, which aligns with the program. I’ll bump it up to 6 swings next time, then move up in weight.
Pavel says that this type of training is meditative, and if you find it boring to remember that boredom is not within the activity, but the mind. That said, this one did feel long and was mentally harder to stay in the correct mindset. That will happen from time to time.
I do like the 2-handed swings, though, as the choice hear. It just feels more balanced and explosive. My goal is to work up to the 44 kg KB and get 6 swings each minute for 30:00. Then move on to a different style of KB training.
Tomorrow: off day. I have my annual physical.
Friday: Iron Cardio
Saturday: Unplanned at this point. I may mountain bike if my ankle feels up to it, or do some other ankle-friendly SS conditioning.
6 Likes
4/02/2026
Off day updates.
- Built from Broken and Original Strength mobility work.
- Light bounce on trampoline
Annual Doctor visit this morning. Did a physical and blood work. Resting HR was 47, but my blood pressure was 130/83. I did have two cups of coffee this morning, so maybe that was it. We’ll see how the blood work comes back.
5 Likes
4/03/2026
Week 6, AXE, IC, and Q&D
Warm up
-
Built from Broken mobility work
-
3 x 5 KB halos
-
3 x 5 prying goblet squats
Easy Strength:
-
Close grip bench press:
5 x 185 lbs
3 x 205 lbs
2 x 220 lbs -
Weighted pull ups
5 x BW+25 lbs
3 x BW+35 lbs
2 x BW+50 lbs
Quick and the Dead; 30:00
Every 6:00 x 5 rounds, with timing as dictated by program:
-
2 x 10 1-arm swings, 28 kg KB (L/R)
-
2 x 10 weight-vested power push ups (30# weight vest)
Totals = 100 1-arm swings + 100 weight-vested power push ups
Notes: I had planned on doing an Iron Cardio session, but because I’m still nursing my sprained ankle, opted for this instead. The Q&D protocol has no squats, and is kinda fun. The base program is 1-arm swings and power push ups. Of course, I need to load the push ups so threw on a weight vest. This program is a bit more fun than an AXE session because there’s more variety in both the movements, the reps, and the timing between sets.
Essentially, the swings are separated by 1 minute. Then there’s a two minute rest, and the push up sets are separated by 1 minute. Then there’s a two minute rest and you start again.
Power push ups are simply explosive, full range of motion push ups. Accelerate up with a high amount of force, reach full extension at the type, then go again. Pretty fun workout.
5 Likes
4/03/2026
Week 6, AXE, IC, (and some Q&D)
Warm up
-
Built from Broken mobility work
-
10:00 walk
-
3 x 5 KB halos
-
3 x 5 prying goblet squats (finally ramping these back up. Did 18, 22, and 28 kg KBs as the weights, added in curls at the bottom. Felt fine)
Quick and the Dead; Snatches using 22 kg KB
Every 4:00 x 4 rounds:
-
4 x 5 snatches, every 0:30 for 2:00, rest remaining time (right arm only)
-
repeat with other arm.
Total = 80 snatches; 40R/40L
Totals = 100 1-arm swings + 100 weight-vested power push upsEasy Strength:
-
Close grip bench press:
1 x 10 x 145 lbs -
Strict ring pull ups
1 x 10
Ab wheel: 2 x 15
Farmer’s Carry: 2x there and back
15:00 walk
Notes: Was really up in the air on how to train today. I didn’t want to do an Iron Cardio session because I’m still resting my ankle and not squatting, and that’s a big part of the complexes. I could have done another AXE session, but did a lot of swings yesterday. Decided to go back to the Quick & Dead book and read up on the set up for snatches.
Really, it seems like a weird set up. You do 20 reps with one arm - either as 4 x 5 as I did it, or as 2 x 10 - within 4:00. But, I trust Pavel as he said he tested many different set ups before making it official in the book. He does warn to never compress the rest periods and not to do push ups or pull ups or cram other exercises between them. It’s almost like he wrote that for me. When I did Dan John’s ABF, I completed it prescribed but also fit in 100 pull ups for the press day test and 100 push ups for the ABC test day. I just can’t help myself. But, for this, I’m taking his instruction to heart. If it feels too easy, you’re using too light of a weight or not using enough explosive effort. He also discusses the science of the rest period, so there’s that to. He also says (which I didn’t catch before my workout yesterday) to do the Q&D work first, and then, if you choose, strength train. So I did that today. It was an easy Easy Strength day, so probably wouldn’t have mattered but it doesn’t matter to me, so I followed his instuctions.
I decided that my ankle is healed. It’s been long enough feels good enough for usual work. I’ll add back in the squats on Iron Cardio this week. I went to the Dr. for a physical a few days ago, and mentioned I had sprained my ankle the week prior. She looked at it and saw some minor lingering swelling, and told me to Rest, Ice, Compress, and Elevate. Don’t push it at all. I nodded “sure”, but I’m not taking that advice. I have become a believer that swelling is a natural process the purposely funnels nutrients and natural protection to the joint, and I don’t want to ice it or take anti-inflammatories to thwart that process. I also read this, and it’s becoming more of a strategy. I’m good at healing myself, and I think the American medical system is designed for flabby, untrained people and also just to remove the symptom to keep them from coming back to the hospital too soon. @T3hPwnisher , I imagine you have thoughts on this. When I got in “drop foot” in 2020, they told me I may regain 80% function of my foot and ankle, but I was squatting and deadlifting again very soon, and running 6:00 miles within 4 months. I don’t argue with them, but just don’t take their advice.
5 Likes
So many! Haha. I feel like the biggest issue is that, if we afford the principle of charity here, and assume that all doctors are benevolent and only want to do good, even THEN, they’re simply ill equipped to deal with athletes, and for good reason. Assuming doctors want to do the MOST good, doing so means learning treatment methods that will benefit the largest percentage of the population. If we accept that, we understand that this means coming up with methods that DON’T rely on diet or lifestyle change, because the majority of people WON’T do that, so it means coming up with a prescription solution for EVERYTHING, because you can at least get people to take drugs. And same thing with RICE. You tell MOST folks “stop exercising so you can heal”, they jump on board with that, and most folks are in such BAD shape it’s honestly not terrible advice.
It’s a bit ironic. When you start taking your health into your own hands by eating well and exercising regularly, you put yourself at a little MORE risk because suddenly the playbooks don’t work on you like they do on everyone else. You either need a doctor who “gets” you, or you have to be your own advocate.
I’ve got a lot more on this, but in a bit of irony, I finished a 10 mile race this morning that I did literally zero training for, so I’m a big foggy.
1 Like
I’ve actually read several articles on this. If I remember correctly they advise athletes to use the joint in a lower impact way and to encourage blood flow to help the joint heal more quickly. So ice and compression works against that theory. I also am very hesitant to take advice from doctors. Typically it’s just “take this pill”. I have very little use for that. Not saying medication doesn’t have its place, but there are WAY to many people who are on lifelong daily meds. And I also agree that mostly the medical community treats symptoms, not causes. That’s why so few people actually ever get better. Just somewhat less symptomatic.
1 Like
4/05/2026
Off day
Mobility work + walking
- Built from Broken mobility sequence (about 15:00)
- 30:00 walk
Notes: @BethB My thoughts are that American doctors and our medical system are the very best at handling acute injuries and emergencies. If I needed a liver transplant or brain surgery, I’d be very glad to get our treatment. But for chronic and lifestyle conditions, I am not likely to take their advice.
As @T3hPwnisher correctly points out, the system is designed to cast a wide net and serve the population in its current form. Which is usually overweight, untrained, and not likely to make significant changes to diet or activity levels. If you really want to thrive and have higher goals than simply “not being sick”, then you’re really on your own to navigate. It’s great to have communities like this to share thoughts, approaches, and what’s worked well for us.
Coming up this week:
- AXE KB work - I’ll start working with the 44 kg KB tomorrow.
- Iron Cardio - I’m ready to start mixing in squats again, so I’ll add a couple of IC sessions to compliment AXE
5 Likes
I agree 100% with everything you wrote there.
1 Like