W19D2
Morning:
“Simple and Sinister”
100 1 handed swings
10 Turkish Getups
Focus is on form. 53lb KB
Core:
Plank 1m
Side plank(s) 30s
Birddogs x10
2 rounds
Afternoon:
7 mile bike ride with the 3yo.
W19D3
Morning:
“Simple and Sinister”
100 2 handed swings
10 Turkish Getups
Focus is on form. 53lb KB
Core:
Suitcase carry 45s each side 71lb
Waiter carry 45s each side 53lb
Afternoon:
“Recovery workout”
20m airdyne circuit
3m ride
10 band pull aparts
20 cossack squats
20 leg swings
20 mt. Climbers
10 Ab wheel
W19D4
Morning:
“Simple and Sinister”
100 1 handed swings
10 Turkish Getups
Focus is on form. 53lb KB
Core:
TGU situp x10
Hanging leg raises x10
Ab wheel x10
Quick 1.25 mile walk
W19D5
Morning:
“Simple and Sinister”
100 1 handed swings
10 Turkish Getups
Focus is on form. 53lb KB
Core:
3x5 standing ab wheel
Playing hooky today to go fishing. Gotta fill the freezer with fresh Gills!
Edit: little extra work while the burgers were grilling
15m EMOM
KB clean x2 left
KB Pressx1 left
KB clean x2 right
Kb press x1 right
Goblet squat x3
W19D6
S&S Jolt Workout
Meat Eater II
10 KB swing 71lb
10 Burpees
1m rest
X10 Rounds
16:50 time
Core:
30s plank
30s waiter walk
30s plank
30s waiter walk
W20D1
Morning:
“Simple and Sinister”
100 1 handed swings
10 Turkish Getups
Core:
TGU situp x10
Hanging leg raises x10
Ab wheel x10
Afternoon:
20m Airdyne
Consistent hard work in here, my friend! How’s your back this week?
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Much appreciated. Its off for sure but its been worse. Im meeting with an SFG certified instructor this weekend to help make sure im doing things right with the KB.
I am getting the itch to move on programs but I am committed to getting to Simple before I change or add anything strenuous.
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W20D2
Morning:
“Simple and Sinister”
100 1 handed swings
10 Turkish Getups
Core:
30s Sandbag bear hug 100lbs
1m suitcase carry 70lb
2 rounds
Afternoon:
2 mile walk with stroller
W20D3
Morning:
“Simple and Sinister"
100 2 handed swings
10 Turkish Getups
Core:
30s Sandbag bear hug 100lbs
1m suitcase carry 70lb
2 rounds
Afternoon:
Easy walking. Did a lot of mobility type stuff as well since my back is acting up
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W20D4
Morning:
“Strength Aerobics”
Backs off so didnt want to hinge too much.
This is another Pavel workout.
20m timer
Alternate every 30s perform 1 clean, 1 press, 1 squat
53lb KB
Core:
3x5 standing Ab Wheel
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W20D5
100 KB snatch < 5mins /35lb KB
Immediately into a 6 mile bike ride with my 3yo
Just trying to avoid anything that hurts for a bit.
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W20D6
S&S “Jolt”
Pat Flynn’s Inferno complex
2-4-6-8-10-8-6-4-2 ladder of…
2H Swing
LH Swing
RH Swing
LH Snatch
RH Snatch
LH Thruster
RH Thruster
45lb KB. This was really hard. 8-10-8 was brutal.
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W20D7
Met with an SFG instructor this morning to help dial in my swing and getup forms. It was very helpful and I have a lot of good queues to pay attention to now. Overall he said my form was pretty solid.
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W21D1
Morning:
“Simple and Sinister”
100 1 handed swings
10 Turkish Getups
2/10 sets with 71lb KB
Core:
TGU situp x10
Hanging leg raises x10
Ab wheel x10
2 rounds
Afternoon:
2 mile walk with stroller
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W21D2
Morning:
“Simple and Sinister”
100 1 handed swings
10 Turkish Getups
2/10 sets with 71lb KB
Core:
45s bearhug sandbag 100lb
30s KB suitcase carry each side
2 rounds
Afternoon:
2 mile walk
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W21D2
So started looking up alternative golfers elbow solutions. Been doing reverse tyler twists and other Rehab moves which do provide temporary relief.
However for shits I tried a chinup today for the first time in weeks and it immediately flared the elbow pain again even after all that rest and rehab.
Stumbled on a Starting Strength video where Rip is talking about resting doesnt heal tendonitis issues like this. That the tendons need to be worked to heal yadda yadda
Desperate, so I am going to try the “Pin Firing” protocol which is essentially high volume/low rep chins every 5 days. The session is actually supposed to cause inflammation in the tendons.
Started today with 30x2 chins. Did hurt at first but got better as I went on. Rip says 4-5 workouts so well see!
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W21D3
Morning:
“Simple and Sinister”
100 2 handed swings 71lb KB
10 Turkish Getups
2/10 sets with 71lb KB
Core:
Rkc planks 5s on 5s off 1m
30s side plank each side
2 rounds
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W21D4
Morning:
“Simple and Sinister”
100 1 handed swings
10 Turkish Getups
2/10 sets with 71lb KB
Core:
TGU situp x10
Hanging leg raises x10
Ab wheel x10
2 rounds
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W21D5
Morning:
“Simple and Sinister”
100 1 handed swings
10 Turkish Getups
2/10 sets with 71lb KB
Core:
45s Bear hug carry 100lbs
30s per side waiter carry 53lb
2 rounds
Afternoon
Hour bike ride with the 3yo.
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