the new beginning

[seraphyne1]

Well, I had a nice week off. A week ago me and my wife finally got maried after being and living together for 12 years. We had a great day and after that we went on a short holiday to France to the Haute Marne region. That was an enormous beautiful area. We were staying in a very small village (less than 90 inhabitants) and there was no reach for the mobile phone, unless you moved to the edge of the village which was suited higher, great, no eternal useless talking peoples in the neighboorhood who talk all day in that piece of plastic. We visited the towns of Langres and Dijon, two very beautiful cities and the last day we spend roaming and walking the Haute Marne region. Lots of forests, hills and fresh air. Really enjoyed the french life style and I noticed it too as I gained some weights, even with the whole day of walking, so it will be back to business again. But I will start slowly over again. So it really is a new beginning.
the new beginning of my routines and a new beginning in my life as an husband.

today's small routine:

- 150 hindu squats
- 25-20-15-10-5 double handed 24 kg KB swings supersetted with
- 25-20-15-10-5 hindu pushups on the ppu handles
- 30 secs back. bridge
- 10 double handed high snatch pulls (24 kg KB)
- 30 secs. back bridge

Welcome back and congrats on getting married. I have been for 30 years and I have the battle scars to prove it. Now you will need to get a "kitchen pass" from your Boss before going out with the men.

I like the photo.

Have a great day!

[seraphyne1]

Thanks Pierini and well, about the kitchen pass....I needed one already as we lived together already for 12 years. The marriage is the crown on top so to speak. But somehow it feels very good we did.

- 150 hindu squats
- 25-20-15-10-5 double handed 24 kg KB swings supersetted with
- 25-20-15-10-5 hindu pushups on the ppu handles
- 40 secs back. bridge
- 8 shoulder locations with strands (back and forth is 1 rep)

[seraphyne1]

- 150 hindu squats
- total of 30 double (32 kg)KB deadlift and 20 swing-flip-clean-squats (24 kg KB)
- 25-20-15-10-5 double handed 24 kg KB swings supersetted with
- 25-20-15-10-5 hindu pushups on the ppu handles
- 45 secs back. bridge

[seraphyne1]

Tomorrow I will visit the Belgium town of Antwerp. My wife had studied there a long time ago and she told me although (sorry Antwerpians around) Brugge and gent are much more beautiful but we should visit it also. I have never been there so I wonder.
Because of this I cannot workout tomorrow so I worked out this evening. As yesterday's workout was in the morning I had some rest between the 2 workouts. Also I wanted to try something, workout based on the free machine workout.

- total of 63 atlas pushups and 6/6 TGU
- total of 28 double (32 kg) KB deadlifts, 20 swing-flip-clean-squats (24 kg KB) and 2 x 20 double handed swings (24 kg KB)
- 10 HG200 gripper squeezes.

[seraphyne1]

Today was supposed to be the swing day but I also added some snatches to the menu. This morning it started to rain really hard and it did not stop so since a long time I had to workout inside. Hopefully tomorrow the weather will be better as than it is TGU day and I do them on the grass.

today's workout:

- On the minute, 10 left arm swings followed by 10 right arm swings followed by hindu squats for the remaining of the minute. This was done for 10 minutes nonstop.
- 20 hindu pushups on ppu handles
- 4 x 5/5 snatches
- 15 hindu pushups on ppu handles
- 3 x 5/5 snatches
- 10 hindu pushups on ppu handles
- 2 x 5/5 snatches
- 5 hindu pushups on ppu handles
- 5/5 snatches
- 30 secs. back bridge

For the swings and snatches I used the 20 kg KB.

[seraphyne1]

- 100 hindu squats
- total of 31 double (32 kg)KB deadlift and 26 squats and upward rows (24 kg KB)
- total of 65 atlas pushups and 6/6 c&p&reverse TGU's
- 5 double 20 kg KB's cleans
- 15 HG200 gripper squeezes

due to the heavy rain outside I had to workout inside. Because of this I did not do any flip-clean-squats as if I fail to catch the KB it will fall on concrete and I do not want to break the handle.

I really do start to like the tgu more and more.

[seraphyne1]

- 4 x (30 hindu squats and 30 double handed swings)
- 6 x (10 hindu pushups on ppu handles and 10 double handed swings)
- 45 secs back bridge

Nice and simple as simplicity works best.

[seraphyne1]

Started yesterday by simplifying the workouts and stay more to the etk program minimum protocol. So today I did the same with the TGU based workout.

- 10 minutes of (10 hindu squats and 10 double (32 kg) KB deadlifts)
- 35 atlas pushups and 6/6 TGU
- 15 HG200 gripper squeezes

[seraphyne1]

- 4 x (30 hindu squats and 30 double handed swings)
- 6 x (10 hindu pushups on ppu handles and 10 double handed swings)
- 50 secs back bridge
- 20 HG150 gripper squeezes

[seraphyne1]

- 100 hindu squats
- 40 atlas pushups and 6/6 c&p&reverse TGU'
- 5 x (10/10 (24 kg) KB swings and 5 double (32 kg)KB deadlift)

10/10 kb swings; the KB used was the 24 kg KB, switching side every rep when KB is at head level, each set a total odf 20 reps, so 10 reps per side were performed.

No gripper work today as a few days ago I tore the skin on one of my fingers and with the grippers they just rub along that spot.

[seraphyne1]

Changed a little bit to try something as I liked the combination of hindu pushups and swings as I did a little while ago. Liked the workout, so guess I stick to this one. Although a change again but not really at all as it still is the royal swinging court.

- 150 hindu squats
- 65 hindu pushups on the ppu handle and 60/60 (1 arm) swings with the 24 kg KB (changing side each rep)
- 45 secs. back bridge

[seraphyne1]

- 100 hindu squats
- 45 atlas pushups and 6/6 c&p&reverse TGU (20 kg KB)
- 5 minutes of c&p and overhead squat (24 kg KB, changing side every rep)

[seraphyne1]

Alternating clean: Grab two kettlebells as if you are going to do a double clean. Instead of cleaning both, clean one while holding on to the other. Take the racked bell back to the floor with the other bell and on the next rep, clean the other kettlebell. one right and one left is 1 rep.Go back and forth for several reps.

- 150 hindu squats
- 71 hindu pushups on the ppu handle and 60/60 (1 arm) swings with the 24 kg KB (changing side each rep)
- 50 secs. back bridge
- 10 (per side) alternating cleans
- 30 secs. back bridge

[seraphyne1]

- 4 x (20 hindu squats and 20 (24 kg) KB swings*)
- 50 atlas pushups and c&p and 6/6 overhead squat (24 kg KB)
- 5 x 1/1 TGU's (20 kg KB)
- 10/10 around the body pass (20 kg KB)

* 20 swings were done using the following method: 10 double hand swings and 10/10 - 1 arm swings, changing side every rep.
1 rep right and 1 rep left are counted as 1 rep total. So a total of 20 reps are 10 double handed and 10 one arm per side.