S&S 24kg (3e & 3f)

Thursday & Friday: 3e & 3f
Warm-up:
16kg prying goblet squat x 5,
Hip bridge x 5,
16kg halo x 5/5.
3 circuits.

24kg Swing:
Alternating hand x 10 every 0:34 x 10. Time 5:25.
10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R.
3e (Thursday RPE 6.3)
3f (Friday RPE 6.4)

Rest 1 minute.`

24kg TGU:
Alternating side x 1 every 1:04 x 10. Time 10:10.
1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R.
3e (Thursday RPE 6.4: Two breaths per stage in sets 1 to 8.)
3f (Friday RPE 6.3: Two breaths per stage in sets 1 to 8.)

Cool down:
OS-Big 5.

Before sleep:
90/90 stretch and QL straddle.

S&S 24kg (3c & 3d)

Tuesday & Wednesday: 3c & 3d
Warm-up:
16kg prying goblet squat x 5,
Hip bridge x 5,
16kg halo x 5/5.
3 circuits.

24kg Swing:
Alternating hand x 10 every 0:35 x 10. Time 5:35.
10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R.
3c (Tuesday RPE 6.4)
3d (Wednesday RPE 6.2)

Rest 1 minute.

24kg TGU:
Alternating side x 1 every 1:05 x 10. Time 10:20.
1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R.
3c (Tuesday RPE 6.4: Two breaths per stage in sets 1 to 8.)
3d (Wednesday RPE 6.3: Two breaths per stage in sets 1 to 8.)

Cool down:
OS-Big 5.

Before sleep:
90/90 stretch and QL straddle.

S&S 24kg (3a & 3b)

Sunday & Monday: 3a & 3b
Warm-up:
16kg prying goblet squat x 5,
Hip bridge x 5,
16kg halo x 5/5.
3 circuits.

24kg Swing:
Alternating hand x 10 every 0:36 x 10. Time 5:45.
10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R.
3a (Sunday RPE 6.3)
3b (Monday RPE 6.2)

Rest 1 minute.

24kg TGU:
Alternating side x 1 every 1:06 x 10. Time 10:30 & 10:00.
1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R.
3a (Sunday RPE 6.3: Two breaths per stage in sets 1 to 8.)
3b (Monday RPE 6.3: Two breaths per stage in sets 1 to 8. No rest between sets 9 & 10.)

Cool down:
OS-Big 5.

Before sleep:
90/90 stretch and QL straddle.

S&S 24kg (2e & 2f)

Thursday & Friday: 2e & 2f
Warm-up:
16kg prying goblet squat x 5,
Hip bridge x 5,
16kg halo x 5/5.
3 circuits.

24kg Swing:
Alternating hand x 10 every 0:36 x 10. Time 5:45.
10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R.
2e (Thursday RPE 6.3)
2f (Friday RPE 6.4)

Rest 1 minute.

24kg TGU:
Alternating side x 1 every 1:06 x 10. Time 10:30 & 10:00.
1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R.
2e (Thursday RPE 6.3: Two breaths per stage in sets 1 to 8.)
2f (Friday RPE 6.4: Two breaths per stage in sets 1 to 8. No rest between sets 9 & 10.)

Cool down:
OS-Big 5.

Before sleep:
90/90 stretch and QL straddle.

S&S 24kg (2c & 2d)

Tuesday & Wednesday: 2c & 2d
Warm-up:
16kg prying goblet squat x 5,
Hip bridge x 5,
16kg halo x 5/5.
3 circuits.

24kg Swing:
Alternating hand x 10 every 0:37 x 10. Time 5:55.
10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R.
2c (Tuesday RPE 6.5)
2d (Wednesday RPE 6.2)

Rest 1 minute.

24kg TGU:
Alternating side x 1 every 1:07 x 10. Time 10:40.
1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R.
2c (Tuesday RPE 5.9: Two breaths per stage in sets 3 to 8.)
2d (Wednesday RPE 6.3: Two breaths per stage in sets 1 to 8.)

Cool down:
OS-Big 5.

Before sleep:
90/90 stretch and QL straddle.

S&S 24kg (2a & 2b)

Sunday & Monday: 2a & 2b
Warm-up:
16kg prying goblet squat x 5,
Hip bridge x 5,
16kg halo x 5/5.
3 circuits.

24kg Swing:
Alternating hand x 10 every 0:38 x 10. Time 6:05.
10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R.
2a (Sunday RPE 6.7)
2b (Monday RPE 6.6)

Rest 1 minute.

24kg TGU:
Alternating side x 1 every 1:08 x 10. Time 10:50.
1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R.
2a (Sunday RPE 5.8: Two breaths per stage in sets 3 to 6.)
2b (Monday RPE 6: Two breaths per stage in sets 3 to 8.)

Cool down:
OS-Big 5.

Before sleep:
90/90 stretch and QL straddle.

S&S 24kg (1e & 1f)

Thursday & Friday: 1e & 1f
Warm-up:
16kg prying goblet squat x 5,
Hip bridge x 5,
16kg halo x 5/5.
3 circuits.

24kg Swing:
Alternating hand x 10 every 0:38 x 10. Time 6:05.
10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R.
1e (Thursday RPE 6.7)
1f (Friday RPE 6.7)

Rest 1 minute.

24kg TGU:
Alternating side x 1 every 1:08 x 10. Time 10:50.
1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R.
1e (Thursday RPE 5.8: Two breaths per stage in sets 3 to 6.)
1f (Friday RPE 6.1: Two breaths per stage in sets 3 to 8.)

Cool down:
OS-Big 5.

Before sleep:
90/90 stretch and QL straddle.

S&S 24kg (1c & 1d)

Tuesday & Wednesday: 1c & 1d
Warm-up:
16kg prying goblet squat x 5,
Hip bridge x 5,
16kg halo x 5/5.
3 circuits.

24kg Swing:
Alternating hand x 10 every 0:39 x 10. Time 6:15.
10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R.
1c (Tuesday RPE 7.3)
1d (Wednesday RPE 6.8)

Rest 1 minute.

24kg TGU:
Alternating side x 1 every 1:09 x 10. Time 11:00.
1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R.
1c (Tuesday RPE 5.5)
1d (Wednesday RPE 5.9: Two breaths per stage in the 3rd-6th sets.)

Cool down:
OS-Big 5.

Before sleep:
90/90 stretch and QL straddle.

S&S 24kg (1a & 1b)

Now is the time to practice the Simple & Sinister techniques and goals, which is the "Program Minimum Remastered". The "simple" kettlebell Swing and Turkish Get Up (TGU) with the "Simple" goals of using a 32kg kettlebell to achieve a total of 100 one-hand swings of 10 rep sets in 5 minutes, 1 minute rest, and a total of 10 alternating single rep TGUs in 10 minutes. I'll begin with the 24kg, slowly compress the time, and then add in the 32kg. "Sinister" will have to wait a while!

Sunday & Monday: 1a & 1b
Warm-up:
16kg prying goblet squat x 5,
Hip bridge x 5,
16kg halo x 5/5.
3 circuits.

24kg Swing:
Alternating hand x 10 every 0:40 x 10. Time 6:25.
10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R.
1a (Sunday RPE 7.5: Nasal breathing only.)
1b (Monday RPE 7: Slight DOMS.)

Rest 1 minute.

24kg TGU:
Alternating side x 1 every 1:10 x 10. Time 11:10.
1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R.
1a (Sunday RPE 5.5: One breath for each stage.)
1b (Monday RPE 5.5)

Cool down:
OS-Big 5.

Before sleep:
90/90 stretch and QL straddle.

OS Day 40

Warm-up and cool down:
Segmented rolls x 6 each appendage,
Neck nods x 10,
Rocking x 10,
Neck nods x 10,
Cross crawls (Laying for warm-up. Standing for cool down.) x 20.

Crawling:
Leopard x 120 yards.
Spiderman x 120 yards,
Baby Backward x 20 yards + Forward x 20 yards x 6,
Spiderman x 20 yards,
(Total = 500 yards).
(RPE 8+: Nasal breathing only. Time 10:15. I feel stronger and my body is more connected.)

OS Days 30-39

Warm-up and cool down:
Segmented rolls x 6 each appendage,
Neck nods x 10,
Rocking x 10,
Neck nods x 10,
Cross crawls (Laying for warm-up. Standing for cool down.) x 20.

Crawling:
Leopard x 100 yards.
Spiderman x 100 yards,
Baby Backward x 20 yards + Forward x 20 yards x 5,
(Total = 400 yards).
(RPE range 9 to 8: Nasal breathing only. Slight DOMS here and there. Days 32, 35, and 38 were 40 yard crawls. Time range from 8:30 to 7:55)