So I have been getting my groove back the past few days. After several weeks of taking days off and completing only partial workouts, I’ve been getting my basic Simple and Sinister program together lately.

The good news is that the daily pain I was experiencing in March is gone. My right shoulder still crackles more than I would like, but it doesn’t hurt. The bad news is that I lost some conditioning. I feel as strong as I did a month ago, but I am getting winded doing 10 get ups in a row. Before I got a little tired on the last 4 get ups, but now I am tired and breathing hard. Consistency should solve the problem.

My current S&S program (5 days per week)

Prying goblet squats
16 kg kettlebell – 3 x 5 = 15 reps, 525 pounds

Goblet squat curls
16 kg kettlebell –3 x 5 = 15 reps, 525 pounds

Halos: 12 kg kettlebell – 3 x 10 = 30 reps, 780 pounds

One-handed swings
16 kg kettlebell – 5 x 10 L/R = 100 reps, 3500 pounds

Get-ups
16 kg kettlebell – 5 x 1 L/R = 10 reps, 350 pounds

Total weight: 5680 pounds
Weekly total: 28,400