Revisiting S&S
After doing timeless Solid (S&S with 40kg), I realised that I do have the strength to get through it but it’s not something that I have trained for organically. so there are gaps in how I built myself up. I was coming off of a shoulder injury and I thought I was ok so went ahead and did 10TGUs with the 40kg for the first time. and that just made my shoulder worse. I had to rehab it again over the past 2 months to come at a point where I am beginning to feel comfortable. I have slowly increased my TGU weight from 24kg to 28kg and now to 32kg. I was going through the S&S thread on the Strongfirst forum and thought, why don’t I do this as suggested. Maybe not 3 sessions a week and only 1 session a week. So I slowly progress my TGU strength. Today was the first day with 4 sets of swings with 40kg. but no 40kg TGU sets.
Warm up
completed the shoulder rehab earlier in the day
arm rotations, arm screws, hip rotations
quadruped neck nods, rocking, beast side transitions
3 sets of
10 halos with 16kg
5x goblet squats - 16kg prying, 24kg, 32kg
SF hip thrust only in the first set
Main workout 1
10x10 1h swings
10L…10R | 32kg
10L…10R | 32kg
10L…10R | 40kg
10L…10R | 40kg
10L…10R | 32kg
<rest>
Main workout 2
TGUs with 32kg
1R, 1L | 32kg
1R, 1L | 32kg
1R, 1L | 32kg
1R, 1L | 32kg
2R, 2L | 32kg (double TGU as I was feeling a bit rowdy!!)
Cool down
down dog with cobra stretch
child’s pose with side stretch
thread the needles
scorpion stretch
90/90 stretch
ql stretch
seiza pec and tricep stretch