S&S Day 9

Morning

14 min Progressive run

5 Lengths monster walk + 5 X 10 squats


S&S Day 9

Evening

Rock climbing GYM

Body : sore in my left hamstring
Sleep: 7 hrs
Nutrition : Last day of my challenge month with no coffee ...

S&S Day 8

Do some overtime at the job today ...

Morning

14 min progressive run

5 Lengths monster walk + 5 X 10 squats

S&S Day 8

Body : OK
Sleep : 8 hrs
Nutrition :  OK

S&S by Pavel Day 7

Morning

Just before breakfast...

14 min Progressive Run

5 Lengths Monster Walk + 5 X 10 Squats

S&S Day 7

Body : OK
Sleep: 7 hrs
Nutrition : My last cheat day for coffee challenge ... my stomach ache !!!

S&S Day 6

Morning

I did this training just after getting out  the bed ...

12 min Progressive run

4 Lengths Monster Walk + 4 X 10  Squats

S&S day 6

Body : OK
Sleep : 8 hrs
Nutrition : OK and it's my 3th cheat day, in this month... Good COFFEE


Girlfriend's workout

50 Step ups
 4 rounds of
5 Burbees
5 Sandbag get ups

TIME 8 min 49 sec

S&S Day 5

Afternoon

An another cool day...

12 min Progressive run

4 Lengths Monster Walk + 4 X 10 Squats

S&S Day 5

Body : sore in the right rhomboid
Sleep : 8 hrs
Nutrition : OK

Evening

Rock climbing in gym

S&S by Pavel Day 4

Afternoon

Very cold this afternoon for the run -20c

12 min Progressive Running
4 Lengths Monster walk + 4 X 10 Squats

S&S Day 4

Body : OK
Sleep : little for the past 3 nights
Nutrition : Day 21 of  FODMAP Diet

S&S by Pavel Day 3

Morning

Just after roll out the bed...

10 min Progressive running

3 lengths of Monster Walk + 3 X 10 Squats

S & S Day 3

Body : OK
Sleep :  7 Hrs
Nutrition : Good

S&S By Pavel Day 2

Afternoon

10 min Progressive Running

3 Length Monster Walk +
3 X 10  Squats

S&S Day 2

Body : OK
Sleep : maybe 7 hrs
Nutrition : Good

Simple & Sinister by Pavel

Morning

10 min progressive run nose breathing

3 Length Monster Walk + 3 X 10 Squats

Simple & Sinister ( S&S ) Kettlebell 50lbs

10 X
10 Two hand swing
with 1min rest between

5 TGU per side

Navy SEAL PST

I did this PST after 6 days of work on a 7 days weeks ... the last 3 days is on the night shift .
3 hours sleeps in the morning .

Afternoon

Push ups 47 reps

Sit ups 32 reps

Pull ups 10 reps

1.5 miles run  11min 47 sec

Body : OK
Sleep : not so good for the past 2 nights
Nutrition : OK no more

Workout's girlfriend

250 step ups for time
Every 3 min, clock never stop until the end
1 pull up
3 knee push ups

TIME 14 min 57 sec

Turkish Get Up

One day off in the middle of 6 days of work on 7 days !!!

Afternoon

Every minute on the minute ( E.M.O.T.M ) for 20 min

1 Turkish get up ( L / R )

 Body : OK, little sore on the neck
Sleep : 7 hrs
Nutrition  :  9th day in the FODMAP diet

Total Tension Complex - Press pyramid

Afternoon


WOD Kettlebell
Total Tension Complex - Press Pyramid

1 Clean
1 to 6 to 1 Military press
1 Front squat
1 Pull up

Body : little something in the upper left trap before the training and after
Sleep : 8 hrs
Nutrition : OK

S&S modified

Morning

S&S modified with 50lbs KB

10 RND of

10 swings
5 Goblet squats
1min rest

3min REST

3 TGU ( L/R )


Body : good
Sleep : 8 hrs
Nutrition : good


workout's girlfriend

AMRAP 10 min  " mini-cindy "

1 ass. pull ups
3 kneeling push ups
7 squats

15 RND

Heavy Cindy

AM morning

AMRAP 10 min ( weight vest 20 lbs )

5 pull ups
10 push ups
15 squats

4 RND + 10 push ups

PM afternoon

1hrs hike



Body : OK
Sleep : 8hrs
Nutrition : new diet FODMAP to accompany my girlfriend with her diet.

Girlfriend's workout

AMRAP 10 min ( weight vest 20 lbs )

step up

157 rep

Nouvelle ANNÉE !!!

Nouvelle ANNÉE...
Nouveau MOIS...

Nouveau CHALLENGE....Un mois SANS BOIRE mon CAFÉ !!!

Et je commence mon planning d'entrainement.

Du 15 janvier au 4 mars... Kettlebell Simple & Sinister de PAVEL !!!

Workout by day !!!

100 KB Swing
10 TGU

A tous les jours que je ne travaille pas, plus progression running ...