Monday, January 13, 2014

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
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.

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