100 swings
Recovery
I forgot about these legendary @antiquity chillax sessions
Fire up the IPAs and get the kettlebells out darling
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4/27/2021
Recovery week, workout 2:
3 rounds of:
Prying goblets squats, bridges, and KB halos
150 swings; 36 KG. 10x15
150 ring dips; 10x15
Notes: I know @ChongLordUno is ribbing me, but these are pretty non-intense. Took about 32 minutes to get through everything above, so I’m never strained or breathing hard. I really want to get in a yoga session this week, but the studio is just reopening and in-person classes are sparse. Still, would be nice to squeeze one it.
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Just a gentle ribbing my man 
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That’s just how I like my ribbings.
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4/28/2021
Recovery week, workout 3:
3 rounds as a warmup:
Prying goblets squats, bridges, and KB halos
200 swings; 28 KG. 8x25
200 push ups; 8x25
Notes: Damn, those blisters on my hands hurt. I didn’t really notice them until after the workout. I chalk up, but apparently not enough.
Thinking of a final KB recovery workout tomorrow of combining the previous three into some amalgam of a training session.
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4/29/2021
Recovery week, workout 4:
3 rounds as a warmup:
Prying goblets squats, bridges, and KB halos
The workout:
4 rounds of:
10 KB swings; 44 KG + 10 KB presses; 22 KG (5e arm)
15 KB swings; 36 KG + 15 ring dips
25 KB swings; 28 KG + 25 push ups
Totals: 200 KB swings, 40 KB presses, 60 ring dips, 100 push ups
Notes: This was a pretty cool workout. I like the idea of playing around for a week between cycles, with really the only rule being no Max Strength and no HIC. Then hitting it hard again. I’ll take one more “easy” day tomorrow and then start a cycle of Operator + Black on saturday.
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Solid work as always my man. You’re an inspiration for sure
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4/30/2021
Recovery week, workout 5 (final recovery workout):
6 miles on the Airdyne. Time = 16:59
1 hour vinyasa yoga class
Notes: First yoga class in over a year. Felt really good to do that again, albeit a bit weird with a mask.
My plan to start tomorrow:
Operator + Black
Mass strength cluster: Bench press, back squats, weighted pull ups.
HICs: Heavy bag resets, 1.5 miles for time + a GC circuit, 600m resets
Add a set of DL’s and an LSS run every other week.
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5/01/2021
Operator, Wave 4. Strength Day (1/9)
BP: 205 lbs; 4x6
BSQ: 225 lbs; 4x6
WPU’s: BW+25 lbs; 4x10
Kirk Karwoski rows (Jim Wendler’s style): 135 lbs; 4x25
Notes: Tried to race through this because today is tight. Visitors in town and a party tonight. Got it done in 45 minutes by dropping to 4 sets. Can make up the extra on other workouts this week. Also, I like the idea of 100 KB swings to end each workout but want some variety. Also, just got a lot of swings in during the recovery week. Will do some type of 100 shrugs, reverse curls, or swings this wave.
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5/02/2021
HIC
1.5 miles for time; 9:42
3 rounds of:
Push press; 65 lbs: 20 reps
20 ring push ups
20 back extensions
Notes: Really didn’t feel like working out this morning. We had a party last night, and I’m just a bit tired this morning. Put in a decent effort in the run, though, and cranked through the extra work in about 8:20. Glad a didn’t talk myself out of it.
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Brutality mate
The only way we TB types fly
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5/04/2021
Operator, Wave 4. Strength Day (2/9)
BP: 205 lbs; 6x6
BSQ: 225 lbs; 6x6
WPU’s: BW+25 lbs; 6x10
Reverse curls (barbell): 100 reps
Time: about 52 minutes.
Notes: Felt great today. The weights were flying up, and the extra volume was easy enough to handle. I am learning, with TB, it’s the little tweaks that keep things fresh and keep you progressing. For example, upping the reps to 6 on week 1, changing the WPUs structure a bit, and swapping out KB swings for other “100 reppers”.
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5/05/2021
Conditioning day.
8:00 am:
1.25 mile walk, then some easy “prep” work:
3 rounds of:
5 push press; 95 lbs
5 KB jumps; 16 kg
5 explosive ring pull ups
5e arm KB snatches; 16 kg
HIC work at 10 am:
10 burpees, 800m run; 5 burpees, 400m “sprint”
Repeat a total of 3x
Notes: The track was closed (school’s back in session), so went to a park. The perimeter is exactly 0.5 miles, so that made it easier. Running on grass was harder, but probably better for overall training. I like the idea of the “primer” work in the am. This is from TB listed at a General Conditioning/ Power Development workout. It’s really quick, and I do it CT-style as he describes the neuro-charge workouts. That is, I am never fatigued or breathing hard. Also, I always do that 1.25 mile walk, but don’t list it in the log (don’t know why I did today). Going to try to get in a nice 15-20 minute mobility session this evening.
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5/06/2021
Operator, Wave 4. Strength Day (3/9)
BSQ: 225 lbs; 2x6
BP: 205 lbs; 5x6
WPU’s: BW+25 lbs; 5x5
DL: 305 lbs; 1x5
Grip work: ~250 yard Farmer’s walk + 100 shrugs scattered throughout: held a pair of 22 KG bells.
Time ~ 52 minutes
Notes: Took 2 breaks on the grip work. Scaled back the BSQ and WPUs since I was doing DL’s today. Pretty boring logs, these TB workouts. I actually enjoy their simplicity and the ease at which I can track them, though.
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I find them fascinating mate. Your consistency is admirable.
Don’t ever stop man
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5/07/2021
8:00 am:
1.25 mile walk, then some easy explosive work:
3 rounds of:
5 push press; 95 lbs
5 KB jumps; 16 kg
5 explosive ring pull ups
5e arm KB snatches; 16 kg
HIC work at 10:30 am:
800 m jog / 400 m sprint / 800 m jog / 400 m sprint / 400 m jog / 200 m sprint / 400 m jog / 200 m sprint. Then 50 push ups.
Notes: Did this around a park, but again the perimeter is almost exactly 800 meters to it works fine. This is probably the least daunting of the HIC’s, but still gets the job done. Takes about 20 minutes.
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5/08/2021
Operator, Wave 4. Strength Day (4/9)
BSQ: 255 lbs; 5x5
BP: 225 lbs; 5x5
WPU’s: BW+50 lbs; 5x5
100 KB snatches (50e arm): 18 kg bell.
Time ~ 47 minutes
Notes: Wow. I don’t think I’ve moved this much weight so (relatively) effortlessly. Bar speed was good throughout and the workout felt kinda refreshing.
Other note: I’ve been supersetting face pulls with BSQ, and I’ve been supersettiing the WPUs with the BP with no rest. So bench, a couple of breaths and strap on weight belt, then crank out the pull ups. Then rest 2 minutes and repeat. I just can’t do straight sets with a full 2 minutes between each, and I don’t feel like the supersets are affecting my strength.
Last note: Give the lack of variety on the strength day, I’ve shifting to the unplanned “100 reps of something” to finish it off. I had been doing strictly swings, but wanted some changes. I like the ability to make the game-time decision. Here’s what I’ve got as options so far:
100 swings
100 snatches
100 shrugs (usually with Farmer’s Walks)
100 reverse curls
Thinking of others: 100 sit ups, 100 plate raises, ???
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100 burpees mate ffs
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Good thought. I hate burpees, so it probably means I should do them more.
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