W13D2
Morning Airdyne 20mins
“Simple and Sinister”
100 1 handed swings
10 Turkish Getups
53lb KB
Core:
1 min Suitcase carry each side 70lb KB
Daily Frequency Method
4x15 pushups
4x5 chins
4x2 Airborne Lunges
W13D3
Morning:
“Simple and Sinister”
100 2 handed swings
10 Turkish Getups
53lb KB
Core:
10 TGU situp
10 hanging leg raises
15 ab wheel
2 rounds
Daily Frequency Method
5x15 pushups
5x5 chins
5x2 Airborne Lunges
Afternoon:
2 mile walk. Picked up the pace a bit an did a 13:40/mile.
W13D4
Morning:
“Simple and Sinister”
100 1 handed swings
10 Turkish Getups
53lb KB
Core:
30s suitcase carry per side 70lb kb
Daily Frequency Method
4x15 pushups
4x5 chins
4x2 Airborne Lunges
Afternoon:
Mowing,yard, and garden work. Ran out of time to get a walk in.
W13D5
Morning:
“Simple and Sinister”
100 1 handed swings
10 Turkish Getups
53lb KB
Core:
15 ab wheel
10 hanging leg raises
2 rounds
Daily Frequency Method
5x15 pushups
5x5 chins
5x2 Airborne Lunges
Afternoon:
30m LSS ( 15m walk 15m airdyne)
Tomorrow i have a “Jolt” workout from S&S. May dig back into my TB2 book or Iron Wolfs channel.
Still doing nice work in here, DDF. How’re you liking the S&S work?
Thanks @SvenG Its a change for sure but I am really enjoying it so far. I plan to keep chipping away until I can finish the Timed Simple. Well see how the training ADD handles it but as of now thats the plan.
The frequency method helps fill in some of the gaps where I feel lacking too.
1 Like
W13D6
“Jolt” workout.
Per S&S you should perform a Jolt workout bi-weekly until you start attempting Timed Simple.
Iron Wolf 1-20 Ascending Ladder
KB Swings 53lb/6 count Burpees
420 reps in 27:40
Feels good to visit rep city again! @ChongLordUno
W14D1
Morning:
“Simple and Sinister”
100 1 handed swings
10 Turkish Getups
53lb KB
Core:
30s suitcase carry per side
2 rounds 70lb KB
Daily Frequency Method
4x15 pushups
4x5 chins
4x2 Airborne Lunges
Afternoon:
30m Airdyne Fobbit
Every 3 minute:
KB Clean
KB press
KB Squat
Really just like adding things to Airdyne work to break up the monotony. Good way to practice some other KB moves as well.
W14D2
Morning:
“Simple and Sinister”
100 1 handed swings
10 Turkish Getups
53lb KB
Core:
10 TGU situp
10 hanging leg raises
10 ab wheel
2 rounds
Daily Frequency Method
5x15 pushups
5x5 chins
5x2 Airborne Lunges
W14D3
Morning:
“Simple and Sinister”
100 2 handed swings
10 Turkish Getups
53lb KB
Core:
60s RKC Plank (5s “on” 5 “off”)
2 rounds
Daily Frequency Method
5x15 pushups
5x5 chins
5x2 Airborne Lunges
Afternoon:
30m Airdyne Fobbit 53lb KB
3m ride
Kb clean
Kb press
Kb squat
Swings are feeling great. Really focusing on the hinge and firing my hips. Getups are feelong decent but have some positions where i need to work on stability.
W14D4
Morning:
“Simple and Sinister”
100 1 handed swings
10 Turkish Getups
53lb KB
Core:
TGU situp x10
Hanging leg raises x10
Ab wheel x10
2 rounds
Daily Frequency Method
5x15 pushups
5x5 chins
5x2 Airborne Lunges
Cleaned my house for 2 hours which I am counting as cardio woof!
W14D5
Morning:
“Simple and Sinister”
100 1 handed swings
10 Turkish Getups
53lb KB
Core:
45s suitcases carry each side
30s suitcase carry each side
70lb KB
Daily Frequency Method
5x15 pushups
5x5 chins
5x2 Airborne Lunges
Afternoon:
Airdyne Fobbit
3m ride
20 KB snatch per side 35lb KB
30m total
W14D6
Morning:
“Simple and Sinister”
100 2 handed swings
10 Turkish Getups
53lb KB
Core:
1m RKC Plank (5s on 5s off)
2 rounds
Im gone today so frequency method isnt going to happen. Did some low volume push/pull after S&S
Assistance:
KB Press x5 each arm 53lb
Chin x 5
3 rounds
W15D1
Morning:
“Simple and Sinister”
100 1 handed swings
10 Turkish Getups
53lb KB
Core:
TGU situp x10
Hanging leg raises x10
ab wheel x10
Daily Frequency Method
5x15 pushups
5x5 chins
5x2 Airborne Lunges
Afternoon Cardio: Airdyne Fobbit
3m ride
KB Clean, Press, Squat each side 53lb KB
30m total
W15D2
Morning:
“Simple and Sinister”
100 1 handed swings
10 Turkish Getups
53lb KB
Core:
1m suitcase carry 70lb KB
X2
Daily Frequency Method
5x15 pushups
5x5 chins
5x2 Airborne Lunges
Started sprinkling in a pistol squat-rolling- technique. You basically get down into the pistol, let youself roll back, then roll forward standing on one leg while keeping the other leg up.
W15D3
Morning:
“Simple and Sinister”
100 2 handed swings
10 Turkish Getups
53lb KB
Core:
RKC Plank 5s on 5s off for 1m
X2
Daily Frequency Method
3x15 pushups
3x5 chins
3x2 Airborne Lunges
Conditioning:
1m walk with stroller then 30m bike ride with my 3yo on the back seat.
Busy day so only able to hit 3 sets on FM.
W15D4
Morning:
“Simple and Sinister”
100 1 handed swings
10 Turkish Getups
53lb KB
Core:
TGU situp x10
Hanging leg raises x10
Ab wheel x10
2 rounds
Daily Frequency Method
5x15 pushups
5x5 chins
5x2 Airborne Lunges
Afternoon
6 mile bike ride with 3yo on our local trails
W15D5
Morning:
“Simple and Sinister”
100 1 handed swings
10 Turkish Getups
53lb KB
Core:
70lb suitcase march in place x 45s
2 rounds
Daily Frequency Method
5x15 pushups
5x5 chins
5x2 Airborne Lunges
Afternoon:
Airdyne Fobbit
3m ride
Did a variety of cleans,swings, presses squats, snatch in between.
20m total
W15D6 - “Jolt” workout
“Bell Snatcher”
12-10-8-6-4-2 KB snatch 53lb
Between every round:
8 8-count Bodybuilders
16 prison squats
Then…
10 Sandbag Getups 50lbs
25 chins
W16D1
Morning:
“Simple and Sinister”
100 1 handed swings
10 Turkish Getups
53lb KB
Core:
TGU situp x10
Hanging leg raises x10
Ab wheel x10
2 rounds
Daily Frequency Method
5x15 pushups
5x5 chins
5x2 Airborne Lunges
Afternoon:
Cleaned my house for 2.5 hours and went for a mile walk with the whole family after. Felt like that was sufficient movement for today.