11/24/19 The same, but better

Took yesterday off, fasted till 9 then ate like a pig.

Insp. Max/max 1:00 On/1:00 offx5
Dislocates, loaded trap stretch, wall sq

BUP clean+C&P(clean every rep)+wall sq x 5 (1,2,3)

5:00 rest

Arm and leg BFR cuffs
Alternating Reverse Lunges
34, 30, 22, 22, 26, 16, 12, 12, 2
176 total, 88/side
+40 total reps (20/side) in 20:00 with the addition of arm cuffs and halos. Very nice. Definitely gasping afterwards

16kg Alt. Halos
12, 12, 6, 8, 6, 8, 4, 6
60 total, 30/side

20:00

11/21/19 Easy conditioning but hard exercise variants

Inspirometer max/max 0:40 On/ 0:20 Off 10x1
Vaccuums
Bend the fire
"Singles" alternated for 5:00

Dislocates
Scarecrow, yellow mini band, wall squats
Loaded trap stretches, yellow mini band
~10:00

Rapid hand action 1:00 On/ 0:30 Off
8x1
Rest ~5:00

3 count triple pause (bottom, mid, bottom) chair PU
3
8x2
19 reps total

Filed #1 close with 5-8 count negative
9x1 Some whiffs lefty, NBD
20:00

2 Hand 40kg Deadlift+ dbled red mini band
10x6
60 reps total
20:00

Calf raise
1, 2, 3, 4, 5, 6, 7, 8, 9,10, 11, 12, 13
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12
1, 2, 3, 4
10:00 Focused on tightness and shoulders back and down

Red mini harness walk, front then back once each for ~1:00, really liked this have to incorporate them more

Wall sits
0:40, 0:22, 0:28, 0:30, 0:31, 0:29
3:00 total took 10:00 all in all. VMO burned

An hour later did
Trainer 3 count OC+10 count negative + 2H deadliftx3 1H deadliftx1/1 with 40kg
6x1
Deadlifts
4x1
deadlifts
2x1
deadlifts
1
Deadlifts

11/20/19 Win some, lose some.

 1 xtra strength tyenlol
600mg Ibuprofen
3 NOXplode
2 cups coffee
1 Bang

Inspirometer mx/mx 0:30 On/0:30 offx10
Vacuums, bend the fire, wall squats ~10:00

2Hand 24kg Deadstop swings
15, 13, 12, 12, 12, 12, 13, 12, 12, 3
116 swings in 20:00, 23 rep PR!

rest 5:00
Modified Burpee 3 count pause PU/Wall squat
1, 2, 2, 1, 2, 3, 1, 1, 2, 1, 2, 3, 1, 2, 1, 2, 3, 1, 2, 1
32 total in 20:00, -12 reps 72% of last PR

Switched the 1H 40kg GTG deadlifts for 2H deadlifts since they annoy the left trap/neck less

~3 and a half hours later

2H 16kg swingsx6/min
45:00
270 Swings in 45 minutes

11/19/19 Cold showers are a necessary evil

2:00 inspirometer max/max
1:00 rest
1:00 max/max with bend the fire & vacuums w/the inspirometer
1:00 off
1:00 max/max with vacuums

11:00 dislocates, wall squats, loaded trap stretch, shoulder traction

~5:00 rest

16kg 1 arm C&P
(1, 2, 3, 4, 5)x2
1, 2, 3

Trainer 3 count triple OC (closed, open, closed)x13x1

16kg Goblet squat
1, 2, 3, 4, 5
1, 2, 3,1, 2 switch to Goblet squat+Goblet GM 1 1 1
25:00
Really like the goblet GM, keep working these in

Bottom Up clean+ snatch+windmill 16kgx12x1

Liked this complex, need to review windmill form.

11/18/19 Easy A+Aish

Obviously didn't do the second workout yesterday. Seriously contemplated doing nothing but stretching today but instead did a very easy A+Aish workout with a longish warm up complete with breathing exercises.
2 cups coffee
Bang

20 minutes of
Band dislocates
Wall squats
Loaded trap stretches

3:00 at lvl 1 on the inspirometer
Vacuums
Bending the fire
Rested ~5:00

16kg towel swings 3/min EMOM
60:00
180 swings
60/20min
(60/360)*100=16.6% of what I did previously in 20 min but done for 3 times as long
Pretty easy, really focused on form. Could've held a conversation, sweaty but easily maintained.

11/17/19 Wrecked

Felt crummy, unsurprising since I haven't taken a day off in 4 days
2 cups coffee
1 Bang
1 xtra strength tylenol
600mg Ibuprofen
3 caps NOXplode

Arm BFR cuffs
Rapid hand action 1:00 On/0:30 Offx5

Yellow mini dislocates
Wall squats, these were much better

BFR Double pause 3 count chair PU, bottom then mid
5, 4, 4, 3, 2, 3, 2, 2, 2, 2, 3, 2

Trainer 3 count double pause OC, closed then almost closed
11x1
20:00

Straight to
yllw mini deck curlsx10+15 count hold
cuffs off, rest ~10 min

BFR leg cuffs
Alt. 1H 24kg DL
14, 10, 12, 16, 16, 12, 14, 12
106 total, 53/side

Alt. 16kg halos
8, 8, 10, 8, 6, 8, 6, 8
62 total, 31/side
20:00

BFR Calf raises 10 count hold on the last rep of each set, really focused on posture
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12
1, 2, 3, 4 , 5
93 total
10:00
Done

Gonna shoot for A+Aish towel swing workout before breaking the fast

11/16/19 If I should rest but instead work around injuries, is that smart or dumb?

BFR Alternating reverse lunges
50 (25/25), 20(10/10), 20 (10/10), 20 (10/10), 10 (5/5), 6(3/3)

106 total, 53/side
10:00

Rest 10:00

V-ups 10, 6, 5, 5, 3
Trainer 6 count over crushes x 5(1)
11:00

This was done around 10-11

2 O'clock
6 eggs, bell peppers, garlic, onion, spinach & arugula, cheddar and salsa
2 big slices of toast with butter
2 fish oil caps

round 4 O'clock
EMOM
16kg Towel swingsx5
40:00
total 200 swings
(200/360)*100=55.5%

Pretty easy, sweating but could've carried on a conversation. Took a cold shower, hopefully more stretching later.

11/14/19 Something approximating suck level performance

BW 224
BF 20.3%
BMI 30.8

1xtra strength tylenol
600 mg ibuprofen
C4, didn't realize this had beta alanine in it...fucking hate that shit

RHA 1:00 On/1:00 Off x8 These were real shitty

2 Hand dead stop swings 32kg
5, 5, 5, 5, 6, 7, 6, 5, 5, 7, 6, 6, 7, 5, 5, 2
80 reps total, 5 reps more than I first got with the 24kg, excellent.
20:00

Zottman curl 5lbx2:00

Rest 8:00

Mod. Burpee, 3 count pause PU+squat
4
(1, 2, 3)x6
1,3
28 reps in 10:00, 10 rep PR
44 reps in 20:00, 12 rep PR

11/14/19 "Rest" day

Wall squat
5 5 4 2 3 3 3 2 2 2 2

Dislocates with average band
A bunch, didn't count
20:00

Took this easy focusing on mobility, dislocates felt like they were gone tear my sternum in half at first, got a lot better

rest ~5:00

2 Hand 16kg banded swings (yellow mini band)x2  EMOM 40:00

Filed #1 3 count over crushesx5

GTG with 40kg 1Hand Deadlifts

Interesting routines to try

https://www.strongfirst.com/upgrade-your-strength-with-the-soju-and-tuba-press-program/
Many many presses, can be done every other day, save it for when I can use the 32kg

https://www.t-nation.com/workouts/10000-swing-kettlebell-workout
Month long program, save for when I can get the 24kg or 32kg for 50 swings

https://www.dragondoor.com/articles/6-week-shoulder-shock-ladder-and-swing-volume-plan/
Do this AS SOON as the 24kg is viable

http://breakingmuscle.com/fitness/waves-of-strength-soviet-style-periodization
For the C&P, not sure when to start this...Maybe when my C&P stalls?

Right now rotating through 2-3 workouts with 2-3 days on 1 day off

Workout#1
Dead stop swings AMRAP 20:00
Brief rest (1:00 -5:00)
Zottman curls for time
Modified Burpees (3 count pause on the PU) and squat, AMRAP 20:00

Workout#2
Chair PU (will change to paralette PU), AMRAP 20:00, rotating the version of this PU (pause, double pause, triple pause)
Brief rest
KB deadlift (1 hand, 2 hand, banded) AMRAP 20:00

Workout#3
C&P AMRAP 20:00
Brief rest
Goblet squats (1H front squats, pause variations)
Calf raises AMRAP (sq and calf raise) 20:00

Ugh, again.

11/13/19
Rapid hand action 1:00 On 1:00 Offx5
16kg C&P
5/5, 6/6, 6/6, 6/6, 6/6, 6/6, 6/6, 6/6, 6/6, 7/7, 6/6, 4/4
68/side

Trainer 5 count over crush
11x1
20:00 minutes

rest 5:00

16kg goblet squat 3 count pause with BFR cuffs
5, 4, 3, 3, 3, 5, 4, 4, 3, 3, 2
39 total

Calf raises 10 count pause every 10th rep, cuffs obviously still on
20, 20, 20, 20, 20, 20, 10, 10, 10, 10, 10
170 total
20:00 minutes

4 Hours later
16kg towel swings
(1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12)x4
1, 2, 3, 4, 5, 6, 7, 8, 9
1, 2
360 total reps in 40:00 minutes