mikhael Posted June 27, 2022 Author Share Posted June 27, 2022 6/27/22 # Time: Zero-Dark-Thirty # Duration: 20 minutes # Location: home # CP: 27s MORNING ROUTINE • Vaccum Stomach, 15s/5 • Push-ups, 10s • Zatsiorsky's AB, 15x • Push-ups, 10x • AB Reverse Crunch, 10x 10s:10s • HS Sit-up, 5/2 • HS Plank, 7s/5 • One-Arm Forearm Plank, 7s/10 • Wrestler's Bridge, 60s • Rockers, 5/2 • Power Breathing, 2 mikes --------------------------------------------------- # Time: 0430 # Duration: 29 minutes # Location: home # Unit: lbs SIMPLE & SINISTER Strength Practice Warm-up • Halo, 30@35 • Prying Goblet Squat with Curls, 1+3 @88 • Goblet Squat, 5/2@88 Main • 1A Swing, 10/10 @88 • TGU, 1/10 @35 AAR Wrapped up with Power Breathing 3 minutes. --------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
Jet Black Heart Posted June 27, 2022 Share Posted June 27, 2022 13 hours ago, mikhael said: 6/27/22 # Time: Zero-Dark-Thirty # Duration: 20 minutes # Location: home # CP: 27s MORNING ROUTINE • Vaccum Stomach, 15s/5 • Push-ups, 10s • Zatsiorsky's AB, 15x • Push-ups, 10x • AB Reverse Crunch, 10x 10s:10s • HS Sit-up, 5/2 • HS Plank, 7s/5 • One-Arm Forearm Plank, 7s/10 • Wrestler's Bridge, 60s • Rockers, 5/2 • Power Breathing, 2 mikes --------------------------------------------------- # Time: 0430 # Duration: 29 minutes # Location: home # Unit: lbs SIMPLE & SINISTER Strength Practice Warm-up • Halo, 30@35 • Prying Goblet Squat with Curls, 1+3 @88 • Goblet Squat, 5/2@88 Main • 1A Swing, 10/10 @88 • TGU, 1/10 @35 AAR Wrapped up with Power Breathing 3 minutes. --------------------------------------------------- Strong swings!! Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 28, 2022 Author Share Posted June 28, 2022 Thanks @Jet Black Heart I follow Pavel's Tsatsouline Simple & Sinister plan for some time. Started from 53lbs, that is 24kg, but since I injured my right wrist I wasn't able to perform Turkish Get Up until it healed. And even though I still feel a little discomfort in it I do TGU anyway. When it comes to swings I have 106 at home, but currently I'm on vacation, thus took only 35 and 88 with me. 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 28, 2022 Author Share Posted June 28, 2022 6/28/22 # Time: Zero-Dark-Thirty # Duration: 27 minutes # Location: home # CP: 31s AMOSOV'S DAILY COMPLEX OF JOINT MOBILITY (SJ) MORNING ROUTINE • Vaccum Stomach, 15s/5 • Push-ups, 10s • Zatsiorsky's AB, 15x • Push-ups, 12x • AB Reverse Crunch, 10x 10s:10s • HS Sit-up, 5/2 • Tactical Get Up, 4x • HS Plank, 7s/5 • Yang Plank, 7s/3 • One-Arm Forearm Plank, 7s/10 • Forearm Rocking, Tactical Forearm Rocking • Wrestler's Bridge, 60s • Rockers, 5x • Power Breathing, 2 mikes AFTER ACTION REPORT Purchased Super Joints digital version, and after reading just a few pages I found Amosov's Mobility Routine, so decided to give it a try. Performed 10 reps of each exercise, although I'm not sure if did them correctly. --------------------------------------------------- Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 28, 2022 Author Share Posted June 28, 2022 6/28/22 - Update # Time: 0500 # Duration: 47 minutes # Unit: lbs CALISTHENICS Simple Strength for Difficult Times Part I Cycle 1 Week 2 Session A Warm-up • Pull-up Ladder, 1,2,3 Main • Pistol Weighted, 2x (2,4,6) @35 • One-Arm Push-up, 2x (2,4,2) • Pull-up Weighted, 2x (2,6,2) @22 GRIP Sledge Hammer 7 lbs • Pick up, 3x with progression • Front Hold, 10s/2 • Reverse Hold, 10s/2 • Front Lever, 10/2 • Reverse Lever, 10/2 • Swings • Fingers Walk, 2x Wrapped up with • Power Breathing, 3 mikes • Oxygen Advantage: Breath Calmly To Breathe Correctly --------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 28, 2022 Author Share Posted June 28, 2022 Rolling in 30-Day Hang Challenge by Idoportal http://placeofpersistence.com/30-day-hanging-challenge-by-ido-portal-shoulder-forearm-strength/ More Hangs http://www.idoportal.com/blog/morehang/ --------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
Jet Black Heart Posted June 28, 2022 Share Posted June 28, 2022 7 hours ago, mikhael said: Thanks @Jet Black Heart I follow Pavel's Tsatsouline Simple & Sinister plan for some time. Started from 53lbs, that is 24kg, but since I injured my right wrist I wasn't able to perform Turkish Get Up until it healed. And even though I still feel a little discomfort in it I do TGU anyway. When it comes to swings I have 106 at home, but currently I'm on vacation, thus took only 35 and 88 with me. Nice man. Through the first year or so of COVID I only had access to KBs in my sisters garage so I completed S&S, I also completed Rite of Passage. Two incredible programs!! TGU are a different beast, I remember at the beginning struggling with a 12kg KB. I adapted really fast. I should do them more to be honest. I think I could swing a 106KB but not sure how many reps. I’m enjoying snatches at the moment. Through August I’m thinking about completing Dan Johns 10,000 swing challenge. For no other reason other than, it’s brutally hard lol. Have you done it? 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 28, 2022 Author Share Posted June 28, 2022 3 hours ago, Jet Black Heart said: Through August I’m thinking about completing Dan Johns 10,000 swing challenge. For no other reason other than, it’s brutally hard lol. Have you done it? Yes, I have, twice, but it was some time ago. The Beast is challenging for the Grip, at least for me. It will take time until I would be able to complete 10 sets of 10 reps with this bell. 6/28/22 - Update # Time: 1106 # Duration: 37 minutes # Unit: lbs # Fasting status: 18 hours ISOMETRICS Superset 1, 3x • Push-up, 12x • Pressing Chest Fly, 10s • L-Sit, 6s Superset 2, 3x • Lateral Shoulder Raise, 10s • External Shoulder Rotation, 10s • Dead Bug, 10s Next • Tactical Get Up with Horizontal Hold, 2/3 @35 # each rep with 5s Horizontal Hold • Kettlebell Pull-Through, 10/2 @35 • Suitcase DL to Side Bend, 2x (1+5) @88 GRIP Grippers • 200lbs, 3/3 • 150lbs, 3/3/3s iso close hold • 100lbs, 50,40,30,20,10 --------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 28, 2022 Author Share Posted June 28, 2022 6/28/22 - Update # Time: 1850 # Duration: 14 minutes ABS French Foreign Legion ABS Block A, 2x • Rowers, 30x • Twists, 30x • Sit-ups, 20x • Crunches, 20x Block B, 1x • Front Plank, 30s • Side Plank, 30s • Side Plank, 30s • Front Plank, 30s --------------------------------------------------- 30-Day Hang Challenge. Day 1 completed. 1 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted June 29, 2022 Share Posted June 29, 2022 15 hours ago, Jet Black Heart said: Nice man. Through the first year or so of COVID I only had access to KBs in my sisters garage so I completed S&S, I also completed Rite of Passage. Two incredible programs!! TGU are a different beast, I remember at the beginning struggling with a 12kg KB. I adapted really fast. I should do them more to be honest. I think I could swing a 106KB but not sure how many reps. I’m enjoying snatches at the moment. Through August I’m thinking about completing Dan Johns 10,000 swing challenge. For no other reason other than, it’s brutally hard lol. Have you done it? I've done it a few times. I guess I'm glad I did it, but its too one dimensional. S&S is great. At one time I quickly got to 55lbs TGU and can swing kettlebells up to my 88lbs pretty easy. I started it up again and even though I could do more, i'm just very slowly moving up as I'm focusing on grip. I almost screwed my shoulder up one time which is why i stopped but i've been loving it. Being in construction, i've found that plus hindu squats and pushups, is great for mobility. 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 29, 2022 Author Share Posted June 29, 2022 @Blacksmith513 I injured my right wrist from lifting too heavy bell, now have to pay for this stupid times and progress in TGU at a turtle pace. 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 29, 2022 Author Share Posted June 29, 2022 6/29/22 # Wake-up Time: 0300 LT # CP: 30s # Session Time: Zero-Dark-Thirty (0355) # Session Duration: 43 minutes # Location: TJE # Unit: lbs PRE-SESSION AMOSOV'S DAILY COMPLEX OF JOINT MOBILITY (SJ) --------------------------------------------------- SIMPLE & SINISTER Warm-up • Vaccum Stomach, 15s/5 • Push-ups, 15x • Zatsiorsky's AB, 15x • Push-ups, 15x • Halo, 20@35 • Prying Goblet Squat, @35 • Prying Goblet Squat with Curls, 1x (1+3) @88 • Goblet Squat, 5/2@88 Main • 2A Swing, 7 reps OTM for 15 sets @88 • TGU, 1/10 @35 Cool down • Bretzel 2.0, 90/90, QL Straddle --------------------------------------------------- 1 Quote Link to comment Share on other sites More sharing options...
Jet Black Heart Posted June 29, 2022 Share Posted June 29, 2022 5 hours ago, Blacksmith513 said: I've done it a few times. I guess I'm glad I did it, but its too one dimensional. S&S is great. At one time I quickly got to 55lbs TGU and can swing kettlebells up to my 88lbs pretty easy. I started it up again and even though I could do more, i'm just very slowly moving up as I'm focusing on grip. I almost screwed my shoulder up one time which is why i stopped but i've been loving it. Being in construction, i've found that plus hindu squats and pushups, is great for mobility. Strong swings!! Quote Link to comment Share on other sites More sharing options...
Jet Black Heart Posted June 29, 2022 Share Posted June 29, 2022 All this talk of swings and S&S makes me wanna buy the next bell up, comrades . But I must resist……….. for now!! 1 1 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted June 29, 2022 Share Posted June 29, 2022 2 hours ago, Jet Black Heart said: All this talk of swings and S&S makes me wanna buy the next bell up, comrades . But I must resist……….. for now!! Yeah, i haven't been using the 88lbs a lot lately but once I start again, after a few sessions it should be easy and id like a 100lbs one. I like to switch it up but i really want to get to a 100lbs one arm swing and 88lbs TGU. 1 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 29, 2022 Author Share Posted June 29, 2022 6/29/22 - Update # Session Time: 0813 LT # Session Duration: 25 minutes # Unit: lbs BULGARIAN BAG AND SLEDGE HAMMER BULGARIAN BAG Superset, 2x • Spins, 5+5 @40 • Push-ups, 10x • Arm Throw, 5+5 @40 • Push-ups, 10x • Swing-Snatch, 5@40 • Push-ups, 10x • Overhead Press, 10@40 GRIP Sledge Hammer 7 lbs • Swings, 50+50 • Front Lever, 10x • Rear Lever, 10x • Fingers Walk, 1x AFTER ACTION REPORT The bag is heavy, that's good. Working with it will build strength and endurance. --------------------------------------------------- 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 29, 2022 Author Share Posted June 29, 2022 6/29/22 - Update # Session Time: 1956 LT # Session Duration: 28 minutes # Unit: lbs ABS/CORE Superset 1, 3x • HS Plank, 10s • Side Plank Left, 30s • Side Plank Right, 30s • HS Plank, 10s Superset 2, 3x • Lying Leg Raises, 20x • HS Sit-up, 5x • Hollow Body Flutter Kicks, 20x • Russian Twist, 20@35 Superset 3, 3x • Standing Side Bend, 10@88 Wrapped up with • Standing Twist, 50/2 @7 • One-Arm Forearm Plank, 10s/6 -------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 30, 2022 Author Share Posted June 30, 2022 6/30/22 # Wake-up Time: 0310 LT # CP: 28s PRE-SESSION AMOSOV'S DAILY COMPLEX OF JOINT MOBILITY (SJ) --------------------------------------------------- # Session Time: Zero-Dark-Thirty # Session Duration: 38 minutes # Unit: lbs CALISTHENICS Simple Strength for Difficult Times Part I Cycle 1 Week 2 Session B Warm-up • Push-up Ladder, 2,4,6 • Pull-up Ladder, 1,2,3 Main • Pistol Weighted, 2x (2,6,2) @35 • One-Arm Push-up, 2x (2,4,6) • Pull-up Weighted, 2x (2,6,2) @22 AFTER ACTION REPORT Breathing through nose entire session. --------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 30, 2022 Author Share Posted June 30, 2022 6/30/22 - Update # Session Time: 1113 LT # Session Duration: 41 minutes # Location: Home # Unit: lbs ISOMETRICS/CALISTHENICS Superset, 3x • Push-up, 15x • BW Inverted Rope Row, 10x • Lateral Shoulder Raise, 10s • Tactical Get Up with Horizontal Hold, 2x (1+3s) @35 • Pressing Chest Fly, 10s • Scapula Contraction, 10s • External Shoulder Rotation, 10s • Kettlebell Pull-Through, 10@35 Wrapped up with • Wrestler's Bridge, 60s • Rockers (Neck), 5x • Front Bridge (Neck), 30s GRIP Grippers • 200lbs, 4,4,3 • 150lbs, 10/5 • 100lbs, 30/1 --------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 1, 2022 Author Share Posted July 1, 2022 7/1/22 # Wake-up Time: Zero-Dark-Thirty (0305 LT) # Oxygen Advantage: Calm Breathing # CP: 33s PRE-SESSION AMOSOV'S DAILY COMPLEX OF JOINT MOBILITY (SJ) Additional • Vaccum Stomach, 15/3 • Zatsiorsky's AB, 8/2/5s --------------------------------------------------- # Session Time: 0415 LT # Session Duration: 46 minutes # Location: Home # Unit: lbs SIMPLE & SINISTER Strength Practice Warm-up • Halo, 20@35 • Prying Goblet Squat with Curls, 1+3 @88 • Goblet Squat, 5/2@88 Main • 1A Swing, 10/10 @88 • TGU, 1/10 @35 Cool down (Stretching, includes RIS) • Bretzel 2.0, QL Straddle, 90/90, Kneeling Hip Flexor Stretch, Cossac, Bent Press Stretch AFTER ACTION REPORT Wrapped up with Power Breathing 2 minutes. --------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 1, 2022 Author Share Posted July 1, 2022 7/1/22 - Update # Session Time: 0725 LT # Session Duration: 30 minutes # Location: Home # Unit: lbs LOADED CARRIES • KB Mile, 2220 steps @53 # indoor walking, no GPS track measuring, instead continuing steps AFTER ACTION REPORT Session performed at home. I was walking from my living room to the kitchen, and back. According to my Suunto watch I covered 1.3mi, but I'm not sure about that. Let's assume that it was one mile. --------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 1, 2022 Author Share Posted July 1, 2022 7/1/22 - Update # Session Time: 1600 LT # Session Duration: 38 minutes ABS • Dragon Flag, 3/3 • HLR, 5/5 • HLR to 90 deg, 5/5 • One-Arm Forearm Plank, 10s/2 x5 • Standing Twist, 100x GRIP Sledge Hammer 7 lbs • Swings, 50+50 • Front Hold, 10s • Rear Hold, 10s • Front Lever, 10x • Rear Lever, 10s • Fingers Walk, 2x --------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 2, 2022 Author Share Posted July 2, 2022 7/2/22 # Wake-up Time: Zero-Dark-Thirty (0310 LT) # Oxygen Advantage: Calm Breathing # CP: 32s PRE-SESSION AMOSOV'S DAILY COMPLEX OF JOINT MOBILITY (SJ) --------------------------------------------------- # Session Time: 0355 LT # Session Duration: 42 minutes # Location: Home # Unit: lbs CALISTHENICS Simple Strength for Difficult Times Part I Cycle 1 Week 2 Session C Warm-up • Vaccum Stomach, 15/3 • Zatsiorsky's AB, 8/2/5s • Push-up Ladder, 2,4,6 • Pull-up Ladder, 1,2,3 Main • Pistol Weighted, 2x (2,4,2) @35 • One-Arm Push-up, 2x (2,6,2) • Pull-up Weighted, 2x (2,4,6) @22 Wrapped up with • Power Breathing, 2 mikes --------------------------------------------------- 4 Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 11, 2022 Author Share Posted July 11, 2022 Still on off days. Spending time practicing Hangs on a rope and following 30-Day Hang Challenge by IDO Portal. Also Greasing The Groove with HG grippers 200, and 150. Missed some log entries, so will write what was done today later. 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 11, 2022 Author Share Posted July 11, 2022 7/11/22 - Update # Session Time: 0526 LT # Session Duration: 31 mikes # Unit: kg SIMPLE & SINISTER Strength Practice Warm-up • Push-up, 15/2 • Halo, 20@16 Main • 1A Swing, 10/10 @40 • TGU, 1/10 @16 AFTER ACTION REPORT Knee still not fully functional, but at least TGUs are OK. --------------------------------------------------- 1 Quote Link to comment Share on other sites More sharing options...
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