Simple & Sinister: 100 one-hand swings (10 sets of 10) and 10 Turkish
get-ups (5 per side), most days, without the clock. Progress by
step-loading in pairs — move two sets at a time to the next bell (2,
then 4, then 6…) until all ten are there, then it becomes your bell.
After four weeks at the same load with at least 70% of days practiced,
the app nudges you to add the next pair. Test rarely: 100 swings in
5:00, one minute of rest, then 10 get-ups in 10:00, same bell, is
the standard.
Stretching
After each session: the QL straddle, the 90/90 stretch, and a hang
from a pull-up bar.
Bells (kg)
Goal
Beeminder
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beeminder.com — edits re-post it, deletes zero it out, offline sessions
queue until you're back. Get your token at
beeminder.com/api/v1/auth_token.json (it stays in this browser only).
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