T Nation

The DDF Training Log

W16D2

Morning:
“Simple and Sinister”
100 1 handed swings
10 Turkish Getups
53lb KB

Core:
45s suitcase carry 70lb Kb each side
2 rounds

Daily Frequency Method
5x15 pushups
5x5 chins
5x2 Airborne Lunges

Afternoon:
6.5 mile bike ride with 3yo.

W16D3

Morning:
“Simple and Sinister”
100 2 handed swings
10 Turkish Getups
53lb KB

Core:
RKC Plank 1m
2 rounds

Daily Frequency Method
4x15 pushups
4x5 chins
4x2 Airborne Lunges

W16D4

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:
5 mile bike ride on some hilly backroads with 3yo.

W16D5

Morning:
“Simple and Sinister”
100 1 handed swings
10 Turkish Getups
53lb KB

Core:
Suitcase carry 45s 70lb KB
2 rounds

Daily Frequency Method
5x15 pushups
5x5 chins
5x2 Airborne Lunges

Afternoon:
Easy 20m jog after work

W16D6

Morning:
“Simple and Sinister”
100 2 handed swings
10 Turkish Getups
53lb KB

Busy day so did a little assistance:

SA KB press x3 53lb
Wt. Chin x 3 53lb
Ab wheel x10
3 rounds

Been working S&S with the 53lb for 4 weeks. I feel like I definitely “own” the weight. Next week I start step loading the 70lb bell into sets. Really enjoying this program!

W17D1

Morning:
“Simple and Sinister”
100 1 handed swings
10 Turkish Getups
Step loading both Swings and TGU
8 sets with 53lb KB
2 sets with 70lb 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:
30m Airdyne

W17D2

Morning:
“Simple and Sinister”
100 1 handed swings
10 Turkish Getups
Step loading both Swings and TGU
8 sets with 53lb KB
2 sets with 70lb KB

Core:
Suitcase carry 30 march in place each side 70lb kb
2 rounds

Daily Frequency Method
4x15 pushups
4x5 chins
4x2 Airborne Lunges

Elbows are getting a little ornery. Going to start trying some different grips om chins and rehab work

W17D3

Morning:
“Simple and Sinister”
100 2 handed swings
10 Turkish Getups
Step loading both Swings and TGU
8 sets with 53lb KB
2 sets with 70lb KB

Core:
RKC Plank 1m
2 rounds

Daily Frequency Method
5x15 pushups
5x5 chins
5x2 Airborne Lunges

Afternoon:

Played hard outside with the kiddos. Tag, soccer, bikes, just running around hard for an hour. Was actually a great workout and toms of fun.

70lb getups felt more solid today too

W17D4

Morning:
“Simple and Sinister”
100 1 handed swings
10 Turkish Getups
Step loading both Swings and TGU
8 sets with 53lb KB
2 sets with 70lb 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:
2 mile walk with the stroller

W17D5

Morning:
“Simple and Sinister”
100 1 handed swings
10 Turkish Getups
Step loading both Swings and TGU
8 sets with 53lb KB
2 sets with 70lb KB

Core:
30 march in place suitcase carry per side
2 rounds 70lb

Daily Frequency Method
4x15 pushups
4x2 Airborne Lunges/pistol squats

Afternoon:
20m Airdyne Fobbit
2m ride
20 KB snatch 35lb

Had to drop chins as my elbow is flaring up some issues. Going to start rehabing it with the theraband and stretching etc… luckily the swings and getups dont seem to irritate it.

In other news I am able to do actual pistol squats now. I am going to slowly start adding those into the daily work.

W17D6

“Jolt” Workout

Cardiovascular Punishment from Iron Wolf

20m AMRAP

10 8-count Bodybuilders
10 squats
10 pushups
10 in/out situps

Woke up early to get this in as my kids have a busy day. Doing this at a steady pace with no stopping to suck wind. Feeling pretty good.

Got to see a beautiful sunrise as a bonus after as well while the rest of my family was still asleep this Saturday morning.