Week 30: Simple and Sinister
Row
1km in 3min 41sec
Single Handed Swings
32kg: 5x10
EMOM
Turkish Get-Ups
32kg: 5x1
EMOM
Bodyweight: 96.7kg
Nice brief session today. The focus was on keeping each rep crisp while suffering from brief rest periods. Knees and elbows felt a little off at the start but improved.
Week 30: Simple and Sinister
Single Handed Swings
40kg: 5x5
Turkish Get-Ups
28kg: 5x1
EMOM
Run
3km in 19min 13sec
Bodyweight: 96.9kg
Pretty good session today. I think my 40kg kettlebell has a smoother handle than the one at the gym - I really struggle to grip it for more than a couple of reps. The run felt quite good, but I had some right knee discomfort.
When you do these is it all one arm, alternating each rep, or each set, or what?
For each set I do 10 reps with my right arm then switch and do 10 with my left arm.
Ewww
Week 30: Simple and Sinister
Single Handed Swings
40kg: 5x5
EMOM
Turkish Get-Ups
28kg: 5x1
EMOM
Bodyweight: 96.4kg
Decent session.
Week 30 - Summary
Bodyweight: 96.7kg
Training: 3 S&S sessions, 1 run
Nutrition: poor
Week 31: Simple and Sinister
Single Handed Swings
40kg: 5x10
Turkish Get-Ups
40kg: 5x1
Deadlifts
180kg: 1
200kg: 1
This is the first time I have managed to do sets of 10 swings with my slippery-handled 40kg. They went well overall, although my technique wasn’t great because I was focusing so hard on my grip. The get-ups were fairly solid. It feels very good to be able to do this full session with my own 40kg kettlebell - I’m really looking forward to being able to do it in the set time.
Edit: later in the evening I went to the gym with a friend - did some deadlifts but really tweaked my lower back
Week 31: Simple and Sinister
Single Handed Swings
28kg: 5x10
EMOM
Turkish Get-Ups
40kg: 5x1
E2MOM
Push Press
28kg: 5x5
EMOM
Bodyweight: 96.4kg
Yesterday’s deadlifts really hurt my lower back and it spasmed up a lot during the day today, but actually tolerated this session pretty well. A good reminder not to take my back health for granted - it’s been a long time since it last flared up like that. I’ve noticed that I have become pretty intolerant of hunger - I need to make it my comfort zone again. I’m maintaining my fat loss with very little effort, but I need to start dropping weight.
Week 31: Simple and Sinister
Row
1km in 3min 43sec
Single Handed Swings
32kg: 5x10
EMOM
Turkish Get-Ups
32kg: 5x1
Bodyweight: 95.6kg
My lower back is still pretty rough today, but it’s improving. The swings were exhausting.
Week 31: Simple and Sinister
Single Handed Swings
28kg: 5x10
EMOM
Turkish Get-Ups
28kg: 5x1
EMOM
Bodyweight: 96.2kg
Finished up with a tonne of mobility work. My hips are tight and my lower back is still rough.
Week 31: Simple and Sinister
Single Handed Swings
40kg: 5x5
EMOM
Turkish Get-Ups
28kg: 5x1
EMOM
Kettlebell Rows
40kg: 5x5
EMOM
Bodyweight: 95.8kg
I’m pretty frustrated that my back still feels bad, but it isn’t actually preventing me from training as I’d like so I can’t complain.
Week 31 - Summary
Bodyweight: 96.0kg
Training: 5x S&S
Nutrition: a bit better
This has been a reasonable week. I’m happy that my weight has dropped a little and it’s nice to know that I can gut out a 200kg deadlift even when tired, out of practice and out of position. However, I have been reminded that my back isn’t bulletproof and I’m still suffering from a fair bit of discomfort.
Hey man, how long are you planning to run S&S? Until you’ve mastered Sinister weight I imagine?
I’m running S&S as well. Really enjoying it. Working with 44, 50 & 62lb KBs right now depending on how I feel and what else I plan to do that day. Not far from ordering an 80. I imagine it’ll be another 50 or more sessions before I need to be concerned about getting a 106.
What I love so much about this routine/style is how well it pairs with trying to lean up.
Hope the back heals up quickly.
Week 32: Simple and Sinister
Run
3km in 19min 17sec
Single Handed Swings
28kg: 5x10
EMOM
Turkish Get-Ups
40kg: 5x1
7min 52sec
Very good session today, the run seemed to really loosen my back up and that’s definitely a time PR for the get-ups.
@IronOne - Thanks for your comment, it’s cool to see someone else doing S&S. I’m not really sure how long I’ll run it for, but I don’t have any plans to change at the moment. My current goal is to do all sets timed with my 40kg (88lb) - I’m there with the get-ups but I’ve got a little way to go with the swings. Longer term I definitely want to master Sinister, but that’s a long way off. I have managed a couple of sets of swings and one get-up with the 48kg (106lb) but I’m nowhere near ready for timed sets. It would be cool to do it before the end of the year.
Week 32: Simple and Sinister
Single Handed Swings
28kg: 5x10
EMOM
Turkish Get-Ups
28kg: 5x1
EMOM
Tired today, just a basic light session.
I enjoy these type sessions. Takes the pressure off, and makes it fun. Hit the swings HARD and hit the TGUs slow.
Good workout!
Week 32: Simple and Sinister
Single Handed Swings
32kg: 10
40kg: 10
48kg: 10
EMOM
Turkish Get-Ups
32kg: 5x1
Bodyweight/Kettlebell Giant Set
Two-Handed Swings: 48kg 3x10
Ring Pull-Ups: BW 3x5
One-Arm Push-Ups: BW 3x5
Did this after night shift and everything felt heavier than it should have, the swings were especially rough. Happy enough with what I got done though.
@IronOne - yeah I really like that about S&S, a basic light session still feels worthwhile
Week 32: Simple and Sinister
Single Handed Swings
28kg: 5x10
EMOM
Turkish Get-Ups
40kg: 5x1
E2MOM
Two-Handed Swings
40kg: 5x10
EMOM
Bodyweight: 95.5kg
These swings don’t seem to be getting any easier!
Week 32: Simple and Sinister
Single Handed Swings
28kg: 5x10
EMOM
Turkish Get-Ups
28kg: 5x1
EMOM
Two Handed Swings
40kg: 10x10
EMOM
Bodyweight: 96.2kg
I took a few days off training because I was developing some niggling pain in my right elbow and my hips were very tight despite a lot of mobility work. I remember from last time I ran this routine that my hips became quite tight (I think due to the asymmetrical anti-rotation component of the single handed swings) and it seemed to improve when I reintroduced two handed swings. So this was just a light session with some additional two handed swings, and it went fairly well.