HALTERES

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 60% of days practiced, the app nudges you to add the next pair. Every second or third day, replace the one-hand swings with two-hand swings with the same bell — active rest for the grip and back. Test rarely: 100 swings in 5:00, one minute of rest, then 10 get-ups in 10:00, same bell, is the standard.

The book says every second or third day. Pick the cadence and the swings card will default to two-hand on the day it comes due — counted in practice days, so a week off doesn't spend the rest.

After each session: the QL straddle, the 90/90 stretch, and a hang from a pull-up bar.

For off days without the bells. Pistols, one-arm push-ups and pull-ups, worked in ladders: 1, 2, 3 of each exercise in turn, then back to 1. A ladder is one climb from 1 to the top rung. Keep every set far from failure and rest until nose-breathing returns. Your heart rate stays aerobic, and you finish fresher than you started. Progress with a harder variation (feet-elevated, weighted, archer), which you note on each exercise card. The log, horizon and CSV include these days. Beeminder gets a datapoint for each one: 1 with the per-session metric, 0 with swing reps or tonnage, so the goal still shows the day. S&S attendance, the move-up clock and stats ignore them.

Posts a datapoint per logged session, straight from this browser to 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). Leave any field empty to disable.

Everything is stored in this browser only.