10,0000 kettlebell swings in 30 days
I started this challenge on January 14 and finished this morning February 11 so I really finished in 28 days - I took three days off - right in the middle of the challenge. So I actually did the 10,000 swings in 25 sessions.
All 10,000 swings were one arm kettlebell swings (1ASW) using a 16kg 'bell and a 20kg 'bell.
The max reps in one day was 500 and the minimum was 200 on the last day. Sets of 25, 50, 75 and 100 swings performed in the early AM hours in a completely fasted state was my routine.
I have done this challenge a few times and I always enjoy the journey. The break I took in the middle of the 30 days was needed and when I started back up I was refreshed and well rested.
I strived for a perfect one arm swing on each rep. I avoided sloppy reps at all cost so this took a bunch of concentration on my part as I did occasionally got to 100 reps in one set. 50 reps was my sweet spot as I could aggressively perform the set "hard style" with great form.
Now the question is what do I do next?
I was thinking about doing kettlebell snatches in high rep sets. I was also thinking about doing the Viking Warrior Conditioning routine, which I was able to complete back in my younger days. Kettlebell Muscle also makes me nervous as it is one of the hardest protocols I have ever completed, once with dual 20kg 'bells and once with dual 16kg 'bells.
I was thinking about getting back into deadlifting again in my life long quest to pull 405. I know I am running out of time and I would have to really change my routine to even sniff that goal. I was pulling singles with 295# pretty easily before I left for 3 weeks in the south. My bench press was also going up nicely 195# for singles was going up smoothly.
It's been one year since I started intermittent fasting and Ketogenic nutrition - my body weight has stabilized at 180#'s but I feel the best around 175# with lower body fat. Typically I was hovering in the 190-195# range over the past 5 years, and felt I needed a change - thus the IF/Keto plan.
Push ups, pull ups and body weight Bulgarian split squats were my go to movements over this past summer and I felt pretty strong.
I need something to get me motivated, a new goal, a new challenge -
As I return home - I will think about this over the next three weeks as I continue my swings and Turkish get up routine. I plan on getting back into the dead lift and bench press during this time also.
One thing for certain - I will never give up strength training.
Monday, February 11, 2019
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