10,000 Swing Kettlebell Workout!
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Time to get back to recording and updating this post. I have been doing my workouts and am 4 workouts away from completing the 10K Swings. I was hoping to complete the challenge in a single month, or 30 day period, but I'll be a few days over...
So last week I went to Munich for a few days for work and lucky me, found a gym right across the street that had Kettlebells. The only 'real' 'bell they had though was a 32Kilo (70lbs for my American followers... I can say that as I'm an American living in Europe! ) So, I did my 500 Swings with the 32 Kilo.
Workouts are below.0 -
Munich Workout on Thursday July 9th at an Awesome gym with an outdoor, rooftop area.
Here is my workout:
Cluster
10 Swings (32Kilo KB)
3 Chins
15 Swings (32Kilo KB)
2 Chins
25 Swings (32Kilo KB)
1 Chin
50 Swings (32Kilo KB)
Repeat 4 more clusters.
Each set of the cluster is performed with no rest between swings/chins/swings.
Rest of 2.5 -3 minutes between clusters
Time: 32:22
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Munich Workout on Friday July 10th at the same rooftop gym as the previous workout.
This workout was great, however, I couldn't do the last 50 swings of each cluster non-stop. I had to set the 'bell down at 30 swings and shake my hands out for a few seconds before completing the final 20
Workout below:
Cluster
10 Swings (32Kilo KB)
3 Military Presses with 60 Kilos on the bar
15 Swings (32Kilo KB)
2 Military Presses with 60 Kilos on the bar
25 Swings (32Kilo KB)
1 Military Presses with 60 Kilos on the bar
50 Swings (32Kilo KB)
Repeat 4 more clusters.
Each set of the cluster is performed with no rest between swings/presses/swings.
Rest of 3 minutes between clusters
Time: 33:020 -
Back at my home gym tonight.
This workout amazed me at how 'light' the 28Kilo KB felt. The first cluster felt like I was swinging a 24Kilo bell again...
This is workout number 16, so only 4 more to go and I'll have nailed the 10,000 Swings again!
Workout below:
Cluster
10 Swings (28Kilo KB)
Double Kettlebell Front Squat with 2 16Kilo KB's - 5 Reps
15 Swings (28Kilo KB)
Double Kettlebell Front Squat with 2 16Kilo KB's - 3 Reps
25 Swings (28Kilo KB)
Double Kettlebell Front Squat with 2 16Kilo KB's - 2 Reps
50 Swings (28Kilo KB)
Repeat 4 more clusters.
That is a total of 500 Swings and 50 KB Front Squats.
Time: 32:450 -
This sounds cool. I've done kettle bells on and off for 4 years. I usually do 300 swings on alternating days with traditional strength training. On swing days. I alternate 100 swing sets with windmills, snatches, and cleans. I mostly use 16, 20, and 24 kilo bells.
I agree with you about people who come to the gym with no plan. I use an app called Gym Buddy on my iPhone to plan my workouts and record my sets, reps, and weight lifted.
I'm a real believer in the 'bells now...
Tonight's 500 Swing workout was done after a heavy (for me) Chest and Bicep workout, using the KB's as my cardio for the night.
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Later workout for me tonight as I had a long drive to the gym from a customer meeting this evening. Normally I would just skip the workout, but I was determined to get it in today...
Time was a bit slower tonight than the last time I did the 'Dips workout'; about 30 seconds slower.
This is workout # 17, so I only have 3 more to go and I'll be completed the 10,000 Swings. I will complete the challenge this week. A bit more than a month, so not too bad considering the travel I've had to do for work the past few weeks.
Workout below:
Cluster
10 Swings (28Kilo KB)
5 Dips
15 Swings (28Kilo KB)
3 Dips
25 Swings (28Kilo KB)
2 Dips
50 Swings (28Kilo KB)
Repeat 4 more clusters.
500 KB Swings and 50 BW Dips.
Time: 29:010 -
Ok, so I did finish the 10,000 Swings and have logged them all, I just got behind on updating this post.
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July 16 Workout:
Good workout overall. Forearms were tired on the last couple of clusters.
Workout below:
Cluster
10 Swings (28Kilo KB)
3 Chins
15 Swings (28Kilo KB)
2 Chins
25 Swings (28Kilo KB)
1 Chin
50 Swings (28Kilo KB)
Repeat 4 more clusters.
Each set of the cluster is performed with no rest between swings/chins/swings.
Rest of 2.5 -3 minutes between clusters
Time: 32:07
One more to go and I'll have completed the 10K...0 -
July 17 Workout:
Felt great, good workout!
Workout below:
Workout below:
Cluster
10 Swings (28Kilo KB)
3 Military Presses with 60 Kilos on the bar
15 Swings (28Kilo KB)
2 Military Presses with 60 Kilos on the bar
25 Swings (28Kilo KB)
1 Military Presses with 60 Kilos on the bar
50 Swings (28Kilo KB)
Repeat 4 more clusters.
Each set of the cluster is performed with no rest between swings/presses/swings.
Rest of 2.5 - 3 minutes between clusters
Time: 29:38
I was wrong in my previous post, I have ONE more to go...0 -
July 18 workout
This was my final (20) workout of the 10,000 Swing Challenge! I decided to use the lighter 24 Kilo 'bell and do Dips as I wanted to compare the time Delta between my first workout and my last. I shaved almost 4 full minutes off my workout. To me that is outstanding!
Cluster
10 Swings (24Kilo KB)
5 Dips
15 Swings (24Kilo KB)
3 Dips
25 Swings (24Kilo KB)
2 Dips
50 Swings (24Kilo KB)
Repeat 4 more clusters.
Time: 24:320
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