The 10000 Kettlebell swing workout! Follow my results!

KB10188
KB10188 Posts: 4
in Fitness and Exercise
Hi have just read up on this last night on t-nation, thought i would give it a solid month as i have been doing lots of crossfit style workouts over the past 2 months. I varied the rests a little in order to incorporate a heavier weight (22.5kg/49lbs), i am using a single powerblock adjustable dumbbell, holding onto the bottom two thick bars for more grip strength. I wanted to give push/pull strength exercises between my swings a go, here is how my first day went this morning:

Warmup: Light boxing (on a body opponent bag) - 3 mins
2 trigger dynamic stretching for 2 mins (glutes, hams, quads, hip flexors, shoulders)

Prehab: TRX bridge/reverse leg curl for hip mobility x 2
TRX Hip and shoulder stretch (Both sides) x 2

Workout: 10 Swings (22.5kg/49lbs)
3 Pressups (controlled)
15 Swings
4 Pressups
25 Swings
5 Pressups
- 30 second rest
50 Swings
3 mins rest ( yes i know it is a long rest but it meant i was fully ready to blast the next set)

Repeat 4 times (5 Total)

Cooldown: Foam roll 3-4 mins (calves, hams, glutes, IT band, quads, middle/upper back)

I should note that i never changed the weight. Also after the first 2 sets (of 100 swings each) i started dropping the rest time of 3 mins to 2.5 and 2 as it didnt feel like i needed it after getting properly warmed up during the first couple sets.

Will keep posting my results

Replies

  • EvgeniZyntx
    EvgeniZyntx Posts: 24,208 Member
    Wut?

    (I am not the OP, looks like MFP is drunk again)
  • gypsy_spirit
    gypsy_spirit Posts: 2,107 Member
    Wut?

    (I am not the OP, looks like MFP is drunk again)

    It's okay. Claim your kettlebell awesomeness. :flowerforyou:
  • EvgeniZyntx
    EvgeniZyntx Posts: 24,208 Member
    Wut?

    (I am not the OP, looks like MFP is drunk again)

    It's okay. Claim your kettlebell awesomeness. :flowerforyou:

    I wish I could. Kettlebells kicked by back into the next week.
  • gypsy_spirit
    gypsy_spirit Posts: 2,107 Member
    Wut?

    (I am not the OP, looks like MFP is drunk again)

    It's okay. Claim your kettlebell awesomeness. :flowerforyou:

    I wish I could. Kettlebells kicked by back into the next week.

    I tried them once. Just didn't seem prudent to whiz big weights around in the air....and the back thing, as well.
  • KB10188
    KB10188 Posts: 4
    Excuse me? bit confused mate, i thought lots of people were doing the program that was created by Dan John, and showing their results, i didnt mean to take away from anyone elses posts atall.
  • KB10188
    KB10188 Posts: 4
    Wut?

    (I am not the OP, looks like MFP is drunk again)

    Excuse me? bit confused mate, i thought lots of people were doing the program that was created by Dan John, and showing their results, i didnt mean to take away from anyone elses posts atall.
  • EvgeniZyntx
    EvgeniZyntx Posts: 24,208 Member
    Wut?

    (I am not the OP, looks like MFP is drunk again)

    Excuse me? bit confused mate, i thought lots of people were doing the program that was created by Dan John, and showing their results, i didnt mean to take away from anyone elses posts atall.

    This thread got chopped by the mods or MFP and somehow I ended at the top of it.
  • LiftAllThePizzas
    LiftAllThePizzas Posts: 17,857 Member
    Wut?

    (I am not the OP, looks like MFP is drunk again)

    It's okay. Claim your kettlebell awesomeness. :flowerforyou:

    I wish I could. Kettlebells kicked by back into the next week.

    I tried them once. Just didn't seem prudent to whiz big weights around in the air....and the back thing, as well.
    Yeah I'm pretty sure a kettlebell workout by me would result in significant property damage.

Categories