I’ve been working on the Strength In Motion (SIM) workbook from the Art of Strength. I’m on the first week of the second month and wanted to give you an idea of where I am. This is just a snapshot of SIM, as the workouts change and evolve over time. I.E. switching exercises, increasing the time the exercises are performed for, decreasing the rest periods, etc.
The exercises in red are done for 45 seconds (each hand), with a 90 second rest period (here’s where a
Gymboss Interval Timer comes in handy). The exercises following the main two are then done for 30 seconds with your choice of 1:00, :30, or :15 second rest periods.
Month: 2
Week: 1
Day: 1
Round 1
Bottom Up Press — 16 kg L: 12 R: 12
Snatch — 24 kg L: 14 R: 14
Double Squat — 24 kg 10 reps
Dbl. Kettlebell Get-Up Sit-Up — 20 kg 6 reps
Dbl. Kettlebell Dead Clean — 24 kg 11 reps
Figure 8 To A Hold — 24 kg L: 8 R: 8
Push-Up — 30 reps
Plank — 30 sec.
Round 2
One Arm Jerk — 24 kg L: 14 R: 14
½ Snatch– 24 kg L: 12 R: 12
Hand 2 Hand Sumo Deadlift — 24 kg L: 11 R: 11
Side Bend (Left and Right) — 24 kg L: 16 R: 16
Alternating Clean (Dip and Switch) — 20 kg L: 14 R: 14
Figure 8 To A Hold — 24 kg L: 8 R: 8
Close Grip Push-Up — 24 reps
Round 3
Long Cycle Bottom-Up Jerk — 16 kg L: 6 R: 7
½ Snatch — 24 kg L: 12 R: 12
Behind The Neck Squat — 24 kg 18 reps
Windmill (Left and Right) — 20 kg L: 8 R: 8
Double KB Long Cycle Clean — 24 kg 12 reps
Staggered Push-Up (Explosive) — L: 16 reps R: 16 reps (by 2s)
High Plank — 30 sec.
Time: 1800-1847
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