We all started 2024 with 366 days ahead of us, and today marks 30 of those days “done.” Three hundred thirty-six days remain. Or 7.7% of the year has passed, and just over 92% remains.
So much time and so little time; what did the first 30 days bring?
Did you take on a challenge like reaching the timed Simple standard? Or achieving your first or next StrongFirst certification? Whatever the goal or decision, we hope your training is progressing well.
To dive into the leap year (you did notice the 366 days this year, didn’t you?), let’s “Leap into S&S” with a Simple and Sinister February.
For the 29 days of this leap year, in February perform 100 swings and 10 get-ups daily.
Guidelines for “Leap into S&S”:
This is in addition to not in place of your “regularly scheduled training.”
Use a weight 70-80% of your typical swing weight.
Use 70-80% power and intensity.
Set a baseline by performing a Timeless 10x10 with your working weight on February 1st.
Vary the sets, reps, and sequence.
Obey the StrongFirst stop signs.
Go lighter as needed.
Enjoy!
The “Leap into S&S” is an extra boost for the 29 days, not a stand-alone session. On some days, it will be, but on others, it is in addition to your other training. This is why we want a weight, power output, and intensity of 70-80%, not 100%.
You will also vary the sets, reps, and sequence. One-arm swings for 5 reps on the minute for 20 minutes one day, but two-arm swings for 5 sets of 20 reps timeless on another. While on another, perform the classic, timeless 10 sets of 10. Then, have a ladder day starting at 10 and descending to 3 reps (52 total reps) and repeat by laddering back up from 3 to 10. You could do this with two-arm swings or start the first ladder with the right arm and the second ladder with the left arm, alternating arms each set. Get creative and see how many ways you can get to 100 reps.
On some days, perform the get-ups before swings and do them afterward on other days. Get-ups can be performed one rep on the minute, timeless, or low multiple reps per arm, 3+3 and 2+2, for example. Perform partial reps or start from standing and reverse the get-up. Again, get creative and have fun with it.
You do have fun with and enjoy your training—don’t you?
“Leap into S&S” and let us know how it goes and how many ways you create to achieve your 100 swings and 10 get-ups for the 29 days of February on the StrongFirst Forum.
