T Nation

The DDF Training Log

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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