Random Vacation Workout
Did a lot of traveling and packing/unpacking today. Went for a 10 mile mountain bike ride tonight on the local trail so some easy LSS.
Still undecided on what to do for this next block of training. Im not sure I am ready to go back to barbells given my back. I miss lifting so I am trying to find a way to make it all work. Walrus has been great but it just feels like supplemental work and I am longing for something more.
I have a reoccurring thought to run Simple & Sinister by Pavel but not sure I can commit. TB2 conditioning has me in the best shape of my life and i dont know if I want to stop that yet.
Ill keep thinking and hopefully have something planned to stat Monday.
Random Workout
Home from our trip. Inbetween programs.
Did âCardiovascular Punishmentâ from Iron Wolf
20m AMRAP
10 8-count bodybuilders
10 squats
10 pushups
10 in/out situps
Didnt keep track of rounds but i feel like i crushed this. Never got âwindedâ to catch my breath. Just kept going non-stop
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Starting a new cycle of WALRUS training along side Tactical Barbell conditioning. Wasnt sure where to go next so I decided if it aint broke dont fix it. I am upping my WALRUS circuits to 10 rounds and including some easy morning work since I am no longer doing daily burpees.
W11D1
Morning Work
75 light KB swings then immediately into a mile walk. Picked this up from Dan Johns ES for Fat Loss. Gets the HR up a bit more than just a walk.
Main Work
WALRUS 28lb vest
Squats x20
Pushups x10
Chins x5
10 Rounds
Assistance 40lb KB
KB Kneeling Press x8
KB Row x8
KB SL RDL x8
3 rounds
Core
Standing Ab Wheel x 5 + kneeling ab wheel x10
Side plank in/outs x10 per side
2 rounds
Carries
TB Farmers Walk 225lb down driveway and back
2 trips
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Good idea man.
Just keep it rolling. Youâre killing it
W11D2 Conditioning Day
AM
75 KB swings
2 TGU per side
1 mile walk
PM
âSLEDGE DRILLâ from TB2
1m KB Snatch
1m jump rope
30s KB snatch
30s jump rope
3 mins reat
5 rounds with 40lb KB
I like this HIC since i can do it right in the garage. Fits nice for my â1-10 HICâ selection.
W11D3
AM
75 KB Swings
1 mile walk
PM
WALRUS w/28lb vest
goblet squats x10 70lb kb
Dips x7
Pullup x5
10 rounds
Assistance:
Band pull downs x20
BB curls x12
Banded pull through x15
3 rounds
Core:
Hanging leg raises x20
Carries:
50lb waiter walk x 1 per side
100lb overhead carry x 1
These 10 round walrus circuits are brutal compared to the 5 rounds. Feeling a touch beat. May have to adjust assistance and/or move to an Operator I/A schedule. Going to see how I feel by next week.
W11D4
âFobbitâ
2 min airdyne
20 one hand KB swing
2 min airdyne
20 KB snatch
20 mins with 40lb KB
A real classic here. Get good quality work in without getting beat up.
Ive been having second thoughts on running a new WALRUS cycle. I just dont have the mental motivation. I have training ADD but i also just completed some of my Walrus goals and want to try something new. Iv really taken a liking to the KB and bought Simple and Sinister 2.0 last night. I read through it in one sitting. Something is calling me to that program so I may come up with a way to incorporate it. I donât think I can abandon TB2 either as its been a game changer for me.
Ill be creating mock programs in excel for a bit and see if I can put something new and exciting together 
I hate to quit on a cycle but my head wasnât in this one to begin with.
W11D5
Tried a S&S workout today for the hell of it. I really enjoyed it.
1 hand swings 10x10
Turkish get ups 5x1 per side
35lb bell
Thinking I have a plan for training going forward but would appreciate @antiquity input as I know back in the day you ran S&S with some lifting?
Planning to run a minimalist Fighter cluster of Front Squat (maybe zercher)and Bench. My HIC will be mostly KB based ME2 and Fobbit to be done after lifting or later that same day.
Non MS days I will do S&S
Once a week (usually Saturday) I will do a LSS workout or another HIC if time is pressing. Or maybe even another S&S workout.
1 day of rest per week.
Lasty I like bw volume so Ill be adding in the frequency method chins and pushups daily of am easy 4x5 and 4x15. I think Pavel calls this âgreasing the grooveâ but I got it from Greyskull.
I plan to start S&S with 35lbs and work towards using step progression to 53. The TB MS will be light. Maybe around an 85% TM.
I think your plan makes sense. I did S&S as a standalone along with the Pull Up fighter program for about 6 weeks or so in 2020. Itâs a nice break from barbell work but definitely would not be enough for me or most of us on this site as longterm program.
For me, I think getting in ~100 swings or so most days of the week (lifting or not) is very doable. Itâs just not that taxing and takes maybe 6-8 minutes even when youâre not pushing it for time. But the heavy Get Ups are a different story. I found I prefer lighter Get Ups (letâs say in the 16-22 kg range) and really believe these are more effective than trying to use them for pure strength (which barbell work takes care of). I listened to a Dan John podcast and he thinks the same thing (no doubt he copies my opinions on these types of things 
).
So, in summary, I think barbell work along with swings is a fantastic combo. I think 100/day 3-6 days a week are perfectly fine. I think getting in some Get Ups are great, but I suggest not pushing them as a progressive overload movement.
Solid advice for sure. I think i heard that same blurb on heavy TGUs from DJ on a youtube clip. I agree that the S&S alone doesnt seem like enough. I have been doing a lot ( for me ) and i have seen results so I always get afraid to stop doing any particular piece with fear of losing something somewhere.
Its a mental thing for me to do less but maybe I need to try it. Part of me wants to just set the goal of Timeless Simple and not think about adding anything until I do it. Just do SS 6 days a week and focus.
As always. I appreciate your input man.
Ps looking full wolverine mode btw. Great work.
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W11D6
Simple and Sinister 35lb KB
10x10 2 handed swings
10 TGUs
Waiting for my 53lb bell to arrive and ill start incorporating it. The 35 feels way too easy
Hardstyle situps 2x5
Ab wheel 2x15
Side planks 2x10
Frequency Method
4x5 Chins
4x15 Pushups
1x1 Pistol squat ( going to do 1 or 2 a day to GtG)
W12D1
Simple and Sinister with 35lb KB
10x10 2 handed swings
5x1 Turkish Getups
Core:
5 Toe to bar + 10 hanging leg raises
3 rounds
Daily frequency method:
4x5 chins
4x15 pushups
4x1 pistol squats
W12D2
Simple and Sinister with 35lb KB
10x10 1 handed swings
5x1 Turkish Getups
Core:
1m RKC planks (5 seconds âonâ 5 âoffâ)
2 rounds
Planning to hit all frequency method work today:
4x15 pushups
4x5 chins
4x1 pistol squats
W12D3
Simple and Sinister with 35lb KB
10x10 2 handed swings
5x1 Turkish Getups
Core:
Standing ab wheel x5 then 10 kneeling
2 rounds
Planning to hit all frequency method work today:
4x15 pushups
4x5 chins
4x1 pistol squats
W12D4
Morning:
Simple and Sinister
100 1-handed swings
10 Turkish Getups
Mixed in the 53lb bell for 4 sets of swings and 2 sets of TGU.
Core:
Suitcase carries around the yard 53lb bell
Frequency Method:
4x15 pushups
4x5 chins
4x1 pistol squats
Evening:
2 mile walk
W12D5
Morning:
Simple and Sinister
100 2-handed swings
10 Turkish Getups
Mixed in the 53lb bell for 6 sets of swings and 3 sets of TGU. Going to fully commit to 53 bell next week.
Core:
TGU Situp x10
Hanging Leg Raises x10
Ab Wheel x15
2 rounds
Frequency Method:
4x15 pushups
4x5 chins
4x1 pistol squats
Evening:
2.5 mile walk
Did the walk based on a Dan John video
Did 3x8 goblets with 70lb then immediately walked a mile
Then did a set of chins pushups pistols and did another mile+
W12D6
Simple and Sinister
100 1 handed swings
10 Turkish Getups
Did sets 3 thru 10 with 53lb. Rest day today as I am on a mini family vacation. Will start using the 53 for all sets monday.
Didnt have time for additional work as we left for a lake trip.
W13D1
âSimple and Sinisterâ
100 1 handed swings
10 Turkish Getups
53lb KB
Core:
10 TGU Situps
10 Hanging Leg Raises
15 Ab wheel
Daily Frequency Method
4x15 pushups
4x5 chins
4x2 Airborne Lunges