Where I come from, that would mean something else
Crap. Thanks for pointing that out. I fixed it. This is a positive thread. No harm intended. Brain fart on my behalf. Apologies.
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Too proud not to spit this out but I rammed home the full S&S with 20kg this evening for the first time. Amazed at myself! If I can do it, so can you!
And to answer the question that started this thread for @SirAlexanderLee, I am seeing good results and can definitely feel myself stronger on tough climbs. Loving the results so far.
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Totally awesome!
I’m trying to let an injured shoulder heal so have completely stopped TGUs and anything else that requires me to lift my hands over my head. Then back to it. I’ll think of you when I restart.
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Heal up soon @AkaPete
Well done @tpodowd ! That is epic!
I’m heading back to the gym today first time post Covid. HR is only sitting 1 zone higher than it should be on the bikr which is massive progress. I was sitting 4 HR zones higher than normal a week ago. I won’t do swings today as trying to keep HR down. But will do the warmup with a 4kg. And some bare bar lifts: Bench, squats, OHP and DL.
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Glad your recovery is going apace.
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Welcome back @DameLisa! It’s always fun to get any routine going again and bring back some order to your life.
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Thank you!
I did a full warm up, 10x10 and 1x TGU each side with an 8kg in the end. Felt so good!
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Back up to a 10kg KB today apart from the TGUs, will stick to the 8 there for another week but build the reps back up. 3 more 10x swings to go! 
Edit: 2x TGU per side with the 8kg. The 10kg swings felt just fine despite the EPIC DOMs I have from Thursday (its Saturday here now). So will push straight back to the 12kg for the swings next week.
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Hey Team, quick question on warmups. And the reason I’m asking is I’ve realised I can sneak in a 45 minute gym session while my kids are at tennis. And they go on different days which means thats 2 sessions a week in the bag and I only have to make an effort to find one more which is easy.
But having only 45 minutes, I can barely squeeze in:
15 minute light cardio warmup
4 sets of 5 each of goblet squats, bridges and halos.
10x10
2x TGU each side
I’m keeping the rests between sets extrenely short to do all that in 45 minutes which isn’t going to cut it once I’m back on the 12 and working back up to the 16.
Do I need the 15 minute cardio or should I just bin it and stick to my goblets, bridges and halos?
I never did cardio first. The halos, goblet squats and bridges were sufficient. Of course, it’s personal and you’ll quickly discover if you need more.
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Thanks Pete. I guess I’ve always done a cardio warmup because I used to go straight into squatting a 40kg bar after that, so a warmup was needed. KBs are so different.
Have realised I’ve lost a ton of muscle mass while I was off as well. Scary how much really. Will just have to build it all back
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It’ll come back. Enjoy the process!
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Hi @DameLisa, I usually quit work around 6pm, make a protein shake and head down to the basement for my bell time. I only have until 6:50 sometimes and can go to 7pm other days. My swings and getups are slow so I usually go straight into 2 sets of probing goblet squats, hip bridges and halos doing 5 reps of each except for the halos as I do 5 per side. That takes me to about 7 minute mark. The 1 arm swings require a lot of rest for me so even though they only take 20s, they take about 10 or 11 minutes. My TGUs are slow so with no rest between them except to switch the bells around, it takes about 15 to 20 minutes and I am cooked. Today was around 20 minutes as I paused a lot between each movement particularly on the last 2 sets. Today took 39 minutes altogether. If I rush it and am fresh I can do it in around 25 minutes or so. The swings are a killer in terms of getting me out of breath especially when I go full on. I usually have the aircon on, huge fan going and I can still work up a sweat during this “practice” (not a workout - honest!).
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Thanks, that is super helpful. Especially as I k ow I’ll have to slow things down as the weights go up.
You literally do one set of swuats, one of bridges and one each side for halos. Ok I’m doing 4x that, so will start the dial the warmup sets down as the weights go up. Makes sense to me.
You literally do one set of swuats, one of bridges and one each side for
halos. Ok I’m doing 4x that, so will start the dial the warmup sets down
as the weights go up. Makes sense to me.
Sorry I wasn’t clear. I meant I am doing 2 x (5 x PGS, 5 x HH, (5+5) x Halos) as the warmup. Book recommends 3 sets but I’m only doing 2. It seems to work well for me. The swings warms me up real fast other wise 
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Ok, am still doing double that. I’ll dial down to 2 sets. 
yeah as folks have said this is all personal, what you prefer etc., but to my knowledge there is no physiological reason why cardio warmup is necessary. In fact it’s a pretty old-school approach these days!
I used to do cardio first (habit from rowing) but now do a few mobility and activation drills and some warmup sets. Warmup sets are by feel but generally need more if i’m lifting heavier weights that day. But it works just fine for me!
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Yes it’s definitely a hangover from rowing (snap) and running track
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Have also been thinking back to how my last 3 workouts have felt. Going to up my game a little today. I think I can afford to push a little harder. Timing a little dodgy given I have a group ride tomorrow.
Sometimes I find I am stronger the next day, not weaker. Weird but true
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