Attempting to get back on track I am using Pavel's Simple and Sinister program.
Breaking in slowly I started with swings. I used a grease the grove method - 20 swings every half our or so. This is a great way to focus on the strength of the move as well as breaking out of the inertial rut I've been in.
October 7 - Swings, 20 kg; 4 x 10/10
October 8 - Swings, 20 kg; 5 x 5/5/5/5
October 10 - Swings, 20 kg; 4 x 5/5/5/5
October 16 - Swings, 20 kg; 4 x 5/5/5/5
October 17 - Swings, 20 kg; 5 x 5/5/5/5
October 18 - Swings, 20 kg; 5 x 5/5/5/5
October 21 - Swings, 24 kg; 5 x 5/5/5/5
October 22 - Swings, 24 kg; 4 x 5/5/5/5
October 25 - Swings, 24 kg; 5 x 5/5/5/5 and TGUs, 20 kg; 5 x 1/1
October 26 - Swings, 24 kg; 5 x 5/5/5/5 and TGUs, 20 kg; 5 x 1/1
October 27 - Swings, 24 kg; 5 x 5/5/5/5 and TGUs, 20 kg; 5 x 1/1
October 28 - Swings, 24 kg; 5 x 5/5/5/5
October 31 - Swings, 24 kg; 5 x 5/5/5/5 and TGUs, 20 kg; 5 x 1/1
Thirteen days of swings with the 20 kg or 24 kg for 1,220 reps.
Four days of Turkish Get Up's with the 20 kg bell for 40 total reps.
No test days this month.
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