- - Rite of Passage 20kg - 10/08/2025

 - - Rite of Passage 20kg - 10/08/2025

Variety Day - Rite of Passage Classic 20kg - 10/07/2025

 Variety Day - Rite of Passage Classic 20kg - 10/07/2025

• Nothing

Light Day - Rite of Passage Classic 20kg - 10/06/2025

Light Day - Rite of Passage Classic 20kg - 10/06/2025

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

Off Day - Rite of Passage Classic 20kg - 10/05/2025

 Off Day - Rite of Passage Classic 20kg - 10/05/2025

Variety Day - Rite of Passage Classic 20kg - 10/04/2025

 Variety Day - Rite of Passage Classic 20kg - 10/04/2025

• 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 - 10/03/2025

Off Day - Rite of Passage Classic 20kg - 10/03/2025

Recap Week 1 - Rite of Passage Classic 20kg - 10/02/2025

Recap Week 1 - Rite of Passage Classic 20kg - 10/02/2025

Everything felt great this week.  I'm really enjoying the hand to hand swings as my main swing of choice for the swing days.  They've always felt more intuitive to me.  I mix all the swings up but I definitely favor the h2h variety.  Chin Ups are a bit tougher still but I've also had a lot of water retention.  I still get some each session but I'm eager to get back to chin ups being effortless.

I'm liking using a heavier weight than the 16kg, the 16kg was a bit too light for me to get 'form feedback'.  As Gray Cook says : 'Heavy weight is instructive.' It's just enough weight where I can pinpoint where I need to sharpen up.

Onto week 2!

Heavy Day - Rite of Passage Classic 20kg - 10/02/2025

Heavy Day - Rite of Passage Classic 20kg - 10/02/2025

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Press
• 3(1,2,3) 20kg Clean and Press
• Superset
• 2(1,1,1) Chin Up
• Pull
• 9 Minute 20kg Swing
• 100% Effort
• Post Workout Stretching
• 90/90 Stretch
• QL Cross Legged Stretch
• Passive Bar Hang

Variety Day - Rite of Passage Classic 20kg - 10/01/2025

 Variety Day - Rite of Passage Classic 20kg - 10/01/2025

• Nothing

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