Off Day - Rite of Passage Classic 20kg - 09/30/2025

 Off Day - Rite of Passage Classic 20kg - 09/30/2025

Medium Day - Rite of Passage Classic 20kg - 09/29/2025

Medium Day - Rite of Passage Classic 20kg - 09/29/2025

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Press
• 3(1,2) 20kg Clean and Press
• Superset
• 3(1,1) Chin Up
• Pull
• 10 Minute 20kg Swing
• 70-80% Effort
• Post Workout Stretching
• 90/90 Stretch
• QL Cross Legged Stretch
• Passive Bar Hang

Variety Day - Rite of Passage Classic 20kg - 09/28/2025

 Variety Day - Rite of Passage Classic 20kg - 09/28/2025

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Loaded Carry Cook Drill
• 28kg
• Post Workout Stretching
• 90/90 Stretch
• QL Cross Legged Stretch
• Passive Bar Hang

Off Day - Rite of Passage Classic 20kg - 09/27/2025

Off Day - Rite of Passage Classic 20kg - 09/27/2025

Light Day - Rite of Passage Classic 20kg - 09/26/2025

 Light Day - Rite of Passage Classic 20kg - 09/26/2025

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Press
• 3(1) 20kg Military Press
• Superset
• 3(1) Chin Up
• Pull
• 11 Minute 20kg Snatch
• 50-60% Effort
• Post Workout Stretching
• 90/90 Stretch
• QL Cross Legged Stretch
• Passive Bar Hang

Conclusion - Rite of Passage Classic 16kg - 09/25/2025

Conclusion - Rite of Passage Classic 16kg - 09/25/2025

Well, I've finished a cycle of the Rite of Passage with the 16kg bell!  I passed my 20kg press test, which means that will be my new Rite of Passage bell thus starting the process over.  I will also be moving up to the 20kg bell for my pulls.

Everything felt really great over this whole cycle.  I enjoyed the simplicity of progress and keeping the goal, the goal.  My upper back and shoulders have definitely gained some definition.  I'm very proud of myself for not changing direction with the program but seeing it through.  That is rare for me.

Thank you for reading and I'm excited to tackle the Rite of Passage with the 20kg.

Test Day - Rite of Passage Classic 16kg - 09/25/2025

Test Day - Rite of Passage Classic 16kg - 09/25/2025

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Press Test
• 1(5) 20kg Clean and Press
• Snatch Test
• 10 Minute 16kg Snatch
• 88 Total Snatches
• Post Workout Stretching
• 90/90 Stretch
• QL Cross Legged Stretch
• Passive Bar Hang

Variety Day - Rite of Passage Classic 16kg - 09/24/2025

 Variety Day - Rite of Passage Classic 16kg - 09/24/2025

• Nothing

Medium Day - Rite of Passage Classic 16kg - 09/23/2025

Medium Day - Rite of Passage Classic 16kg - 09/23/2025

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Press
• 5(1,2,3) 16kg Clean and Press
• Superset
• 1(1,2,1) Chin Up
• Pull
• 8 Minute 16kg Swing
• 70-80% Effort
• Post Workout Stretching
• 90/90 Stretch
• QL Cross Legged Stretch
• Passive Bar Hang

Variety Day - Rite of Passage Classic 16kg - 09/22/2025

Variety Day - Rite of Passage Classic 16kg - 09/22/2025

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Loaded Carry Cook Drill
• 24kg
• Post Workout Stretching
• 90/90 Stretch
• QL Cross Legged Stretch
• Passive Bar Hang

Light Day - Rite of Passage Classic 16kg - 09/21/2025

 Light Day - Rite of Passage Classic 16kg - 09/21/2025

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Press
• 5(1,2) 16kg Military Press
• Superset
• 2(1,1) Chin Up
• Pull
• 10 Minute 16kg Snatch
• 50-60% Effort
• Post Workout Stretching
• 90/90 Stretch
• QL Cross Legged Stretch
• Passive Bar Hang

Off Day - Rite of Passage Classic 16kg - 09/20/2025

Off Day - Rite of Passage Classic 16kg - 09/20/2025

Off Day - Rite of Passage Classic 16kg - 09/19/2025

 Off Day - Rite of Passage Classic 16kg - 09/19/2025

Recap Week 4 - Rite of Passage Classic 16kg - 09/18/2025

Recap Week 4 - Rite of Passage Classic 16kg - 09/18/2025

Everything felt great this week.  My chin ups are getting much easier because I'm dropping weight.  I'm proud of myself for keeping the goal.....the goal.  In the past I would become discouraged if had to nix chin ups but forgot they've been optional the whole time!  The goal of this program is a 1/2 bodyweight press and 200 snatches in 10 minutes with the 24kg, nothing more/nothing less.

As for nutrition everything has been decent.  Beginning today I'm taking some supplements : multivitamin, fish oil, probiotic and creatine.  I was listening to a podcast with Peter Attia and he spoke about lifestyle vs supplements for health.  He said a wise man uses all tools in his toolbox!  Sure, change your lifestyle but also use drugs too!  No reason to be black or white when the true answer is gray.

One month is over already!  I'm excited to tackle week 5.

Variety Day - Rite of Passage Classic 16kg - 09/18/2025

 Variety Day - Rite of Passage Classic 16kg - 09/18/2025

• Nothing

Heavy Day - Rite of Passage Classic 16kg - 09/17/2025

 Heavy Day - Rite of Passage Classic 16kg - 09/17/2025

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Press
• 5(1,2,3,4) 16kg Clean and Press
• Pull
• 8 Minute 16kg Swing
• 100% Effort
• Post Workout Stretching
• 90/90 Stretch
• QL Cross Legged Stretch
• Passive Bar Hang

Medium Day - Rite of Passage Classic 16kg - 09/16/2025

Medium Day - Rite of Passage Classic 16kg - 09/16/2025

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Press
• 5(1,2) 16kg Clean and Press
• Superset
• 5(1,1) Chin Up
• Pull
• 5 Minute 16kg Swing
• 70-80% Effort
• Post Workout Stretching
• 90/90 Stretch
• QL Cross Legged Stretch
• Passive Bar Hang

Variety Day - Rite of Passage Classic 16kg - 09/15/2025

 Variety Day - Rite of Passage Classic 16kg - 09/15/2025

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Loaded Carry Cook Drill
• 24kg
• Post Workout Stretching
• 90/90 Stretch
• QL Cross Legged Stretch
• Passive Bar Hang

Off Day - Rite of Passage Classic 16kg - 09/14/2025

 Off Day - Rite of Passage Classic 16kg - 09/14/2025

Light Day - Rite of Passage Classic 16kg - 09/13/2025

 Light Day - Rite of Passage Classic 16kg - 09/13/2025

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Press
• 5(1) 16kg Military Press
• Superset
• 5(1) Chin Up
• Pull
• 3 Minute 16kg Snatch
• 50-60% Effort
• Post Workout Stretching
• 90/90 Stretch
• QL Cross Legged Stretch
• Passive Bar Hang

Off Day - Rite of Passage Classic 16kg - 09/12/2025

  Off Day - Rite of Passage Classic 16kg - 09/12/2025

Recap Week 3 - Rite of Passage Classic 16kg - 09/11/2025

Recap Week 3 - Rite of Passage Classic 16kg - 09/11/2025

Everything felt great this week.  The chin ups are still hard because honestly my weight fluctuates a lot but I'm gradually getting better at them.  I began incorporating protein shakes during the day alongside fruit on days that I work.  I think it's a great idea and allows me to get more protein in without the digestive stress of large meals.  Overall my shoulder and back is already getting more defined, I guess it's that muscle memory coming back plus better posture from the strength training and stretching.

I'm doing really great on steps as well, I hit 10,000 everyday for about two and a half weeks but I had a couple days where I woke up late or took a nap and missed the goal but got close.  I consider that progress.

I'm excited to tackle week 4!

Variety Day - Rite of Passage Classic 16kg - 09/11/2025

 Variety Day - Rite of Passage Classic 16kg - 09/11/2025

• Nothing

Heavy Day - Rite of Passage Classic 16kg - 09/10/2025

 Heavy Day - Rite of Passage Classic 16kg - 09/10/2025

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Press
• 5(1,2,3) 16kg Clean and Press
• Superset
• 2(1,1) Chin Up
• Pull
• 4 Minute 16kg Swing
• 100% Effort
• Post Workout Stretching
• 90/90 Stretch
• QL Cross Legged Stretch
• Passive Bar Hang

Variety Day - Rite of Passage Classic 16kg - 09/09/2025

Variety Day - Rite of Passage Classic 16kg - 09/09/2025

• Nothing

Medium Day - Rite of Passage Classic 16kg - 09/08/2025

Medium Day - Rite of Passage Classic 16kg - 09/08/2025

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Press
• 4(1,2) 16kg Clean and Press
• Superset
• 2(1,1) Chin Up
• Pull
• 8 Minute 16kg Swing
• 70-80% Effort
• Post Workout Stretching
• 90/90 Stretch
• QL Cross Legged Stretch
• Passive Bar Hang

Off Day - Rite of Passage Classic 16kg - 09/07/2025

 Off Day - Rite of Passage Classic 16kg - 09/07/2025

Light Day - Rite of Passage Classic 16kg - 09/06/2025

Light Day - Rite of Passage Classic 16kg - 09/06/2025

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Press
• 4(1) 16kg Military Press
• Superset
• 4(1) Chin Up
• Pull
• 6 Minute 16kg Snatch
• 50-60% Effort
• Post Workout Stretching
• 90/90 Stretch
• QL Cross Legged Stretch
• Passive Bar Hang

Off Day - Rite of Passage Classic 16kg - 09/05/2025

Off Day - Rite of Passage Classic 16kg - 09/05/2025

Recap Week 2 - Rite of Passage Classic 16kg - 09/04/2025

Recap Week 2 - Rite of Passage Classic 16kg - 09/04/2025

Everything felt great this week. My chin ups have gotten much easier and my pressing groove feels really smooth.  I practically flew up to the bar on a few chin reps which prove I am losing weight, getting strong and/or becoming more familiar with the movement.  I'm proud of myself for staying on track and consistent.  I've also felt extremely mobility, strong and flexible throughout the day.  I'm able to squat, spring up and move with a bounciness that has been eluding me for the last few years (due to my own poor decision making).  While I've always been more mobile and stronger than your average bear (almost freakishly so), I have higher standards for myself.

I will also be changing up my dietary practices a bit.  I am incorporating fruit during the day to deviate from the fasting to undereating instead.  The main reason for this is I simply think I need fruit in my diet and the simplest way for me to incorporate this is via the undereating/fasting stage of the day.  I also believe that eating produce during the day on this regimen primes the stomach with live/digestive enzymes and allows you to absorb your main meal better (empirical evidence).  I am also incorporating protein shakes with the fruit to increase some protein intake.  They're clean and grass fed protein shakes with about 20 grams each.  I'll drink three throughout the day and thus net about 60 grams of protein before even hitting my main meal.  Another reason for this is because I have a habit of overextending myself when it comes to fasting/under-eating.  I walk at least 10,000 steps per day, have an active occupation (if you do it right) and am working out on top of it.  I need protein and calories dammit.  I won't be having these shakes or fruit on my days off, those days will be spent fasting. 

Onto week 3!

Variety Day - Rite of Passage Classic 16kg - 09/04/2025

  Variety Day - Rite of Passage Classic 16kg - 09/04/2025

• Nothing

Heavy Day - Rite of Passage Classic 16kg - 09/03/2025

Heavy Day - Rite of Passage Classic 16kg - 09/03/2025

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Press
• 4(1,2,3) 16kg Clean and Press
• Superset
• 2(1,1,1) Chin Up
• Pull
• 2 Minute 16kg Swing
• 100% Effort
• Post Workout Stretching
• 90/90 Stretch
• QL Cross Legged Stretch
• Passive Bar Hang

Medium Day - Rite of Passage Classic 16kg - 09/02/2025

Medium Day - Rite of Passage Classic 16kg - 09/02/2025

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Press
• 3(1,2) 16kg Clean and Press
• Superset
• 1(1,2) Chin Up
• 2(1,1)
• Pull
• 10 Minute 16kg Swing
• 70-80% Effort
• Post Workout Stretching
• 90/90 Stretch
• QL Cross Legged Stretch
• Passive Bar Hang

Off Day - Rite of Passage Classic 16kg - 09/01/2025

 Off Day - Rite of Passage Classic 16kg - 09/01/2025