This made me laugh—nice work!
You’re probably aware, but I did this a few years ago, and it really helped me sharpen up—if you can squeeze in another cycle or two and then finish out the T-ransformation with the 10K Swing challenge, I’m guessing you’d be sittin’ pretty.
I know the precise spot you are speaking of. 
Do it, it’s horrible and you will hate it but 100% worth doing it
I’m aware, TBH it’s one of the main reasons it has been on my “do it one day” list!
isn’t it weird that swings get your upper back like that?
@aholding88 with encouragement like that who can resist
I have discussed it with the missus and she is keen to join me for it, so I’ll round out the cycle I am on and do the challenge.
For her it is about getting back into lifting, she’s really found it hit and miss after #2 so she is going to use the next couple of weeks to build some swing endurance before going all in.
Yesterday: 19.1.3A
For family time reasons I didn’t have time to do the whole workout, so got the cleans and bench in, along with some good accessory work.
Hit a solid 100x4 bench, I’ve got 100x5 when fresh. Sure, my form isn’t perfect but it’s moving well. I really struggled with chins but I put some of that on my forearms still being sore from those swings!
This morning I finished it off with the 10x5 squats (call it 19.1.3B) super set with dips, GHRs and a burner set of back raises. Short and sweet but set the day up for a win!
Yeah, I figured: I’m not exactly shy about telling people when I find something that works well for me!
Then I’m definitely excited to see how it goes for you!
Yesterday was raining and my legs were toast, so i did Yoga (don’t hate!). I also seem to be fighting some cold/flu thing, so skipping the run was probably a good idea.
Shout out to the channel “Yoga with Kassandra” - heaps of great short sessions.
I love yoga. It’s great for nearly every part of your body and mind.
Oh likewise, I just suck at it.
Bit of a catch up post.
Sunday I did 19.2.1 lifting.
Monday i did a 20min walk and 100 swings, was feeling a bit run down.
Yesterday no training, was feeling quote run down and travelling for work.
I think ive got a bit of a cold thing as the weather has changed.
Hotel Pumpifornia tonight.
Hotel had a dumbell rack that went up to 30s so got a good shoulder, chest, back pump, supersetting everything.
Had a really good weekend.
Saturday I finally got back in the home gym after a manic travel schedule.
I did 19.2.2 (5’s week), and hit a nice little squat PR (well at least post ankle and back issues, I don’t compare anything before that) of 125x10!
Sunday was a stunning day, I was given some free time by the missus so took the chance to hike a local hill called “The Rock” (so clever!) with an 11kg pack. Great conditioning!
My notes to self re. Krypteia:
Jim now summarises the principles as:
I am interested in these tweaks - not that the original didn’t work, I got really solid results out of my stint doing it, but he has obviously adapted based on what he is seeing in his athletes.
I am tempted to do a re-run, borrowing some of these, but sticking closer to the format of phase 2 in the book.
I probably would skip the prep phase as I am doing very similar style right now with supersets so it won’t be hard to adapt.
this is just for future me.
Had a couple of days off. Some heavy stuff, and seem to still have a lingering cold or something so took the rest - HRV and sleep has been whack.
Last night I had to do something, did:
19.2.3 (Morning Star Leader w/ bench)
jumps and hurdle duck unders
Power clean 55x 5x5
ss w chins approx 35 total
Bench warmups, 100x2,5,3 (the 5 was a real grinder and my last rep was ugly).
ss w pullaparts, 100 total
SSB squat FSL 82.5x 5x5 (was meant to be 10x5 but dialled it back)
ss w/
dips approx 35 total
GHRs approx 20 total
Don’t have my log to double check rep count and warmups but that’s it.
It was one of those “just do the workout” workouts.
Morning Star has been a bit of a grind - I found this last time too, even though I was finding my press got stronger (and my clean is getting better and better), it just wears you down a bit.
One more week and onto the swing challenge to have a bit of a mental break.
