This looks like a lot of fun. I don’t think I’ve ever done a challenge workout like this, but I’m interested in finding one to do after having read all your entries on the 10k KB swings
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Mate I FAILED. Lol I’m 0 inspiration.
Plenty of guys have done it AND done well.
But thanks.
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@jbooty115 I do think it is/will be helpful for me to get out of the rut I’ve been in the past few weeks. Well, the training part at least.
@carlbm that inspired me to take a week to ramp up, if that could happen to you I knew I couldn’t jump in willy nilly even with the 16er
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10k swing day 3
Today went pretty good. Did pushups (+ red band) in 2/3/5s between. Might try making it just a tad harder next time.
Cluster 1 around 6m12s
Cluster 2 around 6m30s
Cluster 3 around 6m45s
Cluster 4 around 6m45s
Cluster 5 around 6m30s
Total including rest was 44m45s so another good improvement
Today I focused on trying to perform better on the 50 sets, went 50/50/50/40+6+4(crapped out, haha)/35+15 so that was way better, Shout out to @anna_5588 or @mattjp or whoever suggested to whomever to count 25/25/24/24/… on the 50s because it seemed to help a lot
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That was Anna but I made good use of it.
I found a lot of creative ways to count to 50 on that program. In the later weeks for the swings-only sessions I worked up to 5x100 swings and there is absolutely nothing you can do with numbers to make that less unpleasant.
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Damn
10k swings day 4.
In between, 1/2/3 goblet squats@75lb.
Cluster 1 around 5m44s
Cluster 2 around 6m40s
Cluster 3 around 7m0s
Cluster 4 around 7m0s
Cluster 5 around 6m45s
Total including rest was 45m11s so this was about 30 sec slower than yesterday. However I think it stands up well against yesterday for a few reasons
- Was feeling fair amt of fatigue in hips from yesterday
- Better performance on the 50 sets, went 50/50/40+10/50/50 so nearly completed all sets in one shot
- These goblet squats require so much more energy and attention than any of the other “strength movements” I’ve been using, particularly doing it immediately after a bunch of swings and whatnot. A piece of me just wanted to grind out the reps as quickly as possible to get it over with but i knew I needed to take care cleaning the db off the floor and really getting in solid position before squatting.
Anyway, 1 week down 4 to go. Back at it again on Monday.
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10k swings day 5
In between swings, 1/2/3 single db c+p (40lb) each arm.
Cluster 1 around 6m40s
Cluster 2 around 6m08s
Cluster 3 around 6m15s
Cluster 4 around 6m45s
Cluster 5 around 6m00s
Total time 43m48s. A new best. Made all 50s without stopping too, finally.
I should note that I time with a stopwatch and take a split after each “thing” (set of swings and if not a 50, the strength movement after as well). To keep me honest on resting too much. So I have twenty splits. The cluster 2 times are between the end of cluster 1, and end of cluster 2, less assumed three minutes rest. So 2+ times could be artificially lower if I didn’t wait a full three minutes (couldn’t fathom that when i started but at times I am doing so now). I dont have concerns about it because I’m just trying to have a feel for pace, but it could produce some weird appearing results in the log.
10k swings day 6. 30% completed whoo
Did 2/3/5 each arm db rows@52.5 between swings in each cluster.
Cluster 1 around 6m23s
Cluster 2 around 6m20s
Cluster 3 around 6m17s
Cluster 4 around 5m35s
Cluster 5 around 5m15s
Total time including rest was 41m53s. Smoked the old best by almost two mins. Got all swings but also pushed with shorter rest in last two clusters
Result was good but man I had a hard time getting comfortable today even with a longer than usual warm up. Left hip just did not feel right until some time in cluster 3, and spending the full rest period to try to loosen it up was a significant contributor to slower times in the first half today.
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10k swings day 7 of 20. With 2/3/5 band pushups (red+orange) in between swings each cluster.
Cluster 1 around 6m33s
Cluster 2 around 5m40s
Cluster 3 around 6m03s
Cluster 4 around 5m42s
Cluster 5 around 4m38s
Total time including rest 40m32s. So another 80 seconds shaved off from tuesday.
Had a lack of focus today during rest times, accidentally went like 75 sec in a couple of the 30-60sec zones a couple times. Took very little rest before/during last cluster as you can see from the times, and barely managed to complete the last 50.
Also I’m finally starting to grasp the infamous boredom of the 10k swing challenge. Now that the novelty of completing all swings is wearing off, the biggest motivator to try and beat my records are that I want it to be over as fast as possible each day. But, I’m committed to seeing this through to the end barring emergency
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10k swings day 8.
In between, 1/2/3 goblet squats at 75lb.
This one hurt me. Decided to make a run for pr despite being totally wiped in 4th cluster, paid the price as the last two 50 sets went broken (44+6, 25+15+10). Accidentally cleared the splits in post workout stupor but the total time was 40m48sec or so.
No PR (16 sec off) but like last week, I know the goblet squats are the most taxing (and the pushups the least) so I’m pleased with my effort.
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10k swings day 9.
With 1/2/3 1db c+p@40 in between
Cluster 1 around 6m34s
Cluster 2 around 5m45s
Cluster 3 around 6m18s
Cluster 4 around 5m40s
Cluster 5 around 5m12s
Total time including rest was 41m27s. Completed all 50s.
Honestly, today I felt like shit before during and after. Thought the time would be much worse.
But at least another day is in the books. Really looking forward to this being over.
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Almost halfway there man. This challenge sounds crazy
10k swings day 10. Halfway done
2/3/5 db row@52.5 each arm in between swings
Cluster 1 around 6m39s
Cluster 2 around 5m28s
Cluster 3 around 4m47s
Cluster 4 around 5m04s
Cluster 5 around 5m03s
Total time including rest was 39m02s. Huge PR, great session, body feels amazing.
Today I really focused on keeping the swings more tight and efficient and wasnt even thinking about rest times/clock. To the point I took a pause to reset in the last 50 set (went 30+20) because i noticed swings starting to get shittier.
All that was because left lower back was feeling a bit iffy going in, think I got a bit loose at times the past couple sessions.
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Wow, over 1 minute shaved off in a couple days, that’s awesome man.
Does it feel any better? Or does it always suck because you’re trying to beat time?
Its a little monotonous at this point but honestly I think I was just being kind of bitchy recently. I’ve had good days and bad days (like any other training). Theres some conditioning aspect to it that kind of reminds me of the rower sprints, but it takes twice as long so that’s never going to be comfortable.
I can (and do) try racing the clock so I’m not loafing through what’s supposed to be a challenge, but at times I’ve used that (and not wanting to be all wimpy about it) as an excuse to get a little sloppy which hasn’t felt great on my back occasionally. But mostly it’s fine since the first week.
If I was going to repeat I might do something like the recent 10k swings revisited article options, they definitely seem a little less grindy. But I wanted to do the actual challenge instead.
Have to bring up again, that I’m using my 16kg kb and not the 24kg dan John recommended for men. I can imagine that’s probably quite a bit harder even ignoring strength gap between me and target audience. Would love to try some heavier swings at lower reps in the future too.
Yeah I’d assume it’d be pretty easy to let form suffer while trying to beat a time PR.
Congrats on hitting the halfway point man
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10k swings day 11.
2/3/5 banded pushup (black band) between swings
Cluster 1 around 6m15s
Cluster 2 around 4m57s
Cluster 3 around 5m22s
Cluster 4 around 4m58s
Cluster 5 around 4m38s
Total time including rest was 38m09s. New PR.
Another good session. Not really hurrying, just not feeling the need for as much rest. Until the last cluster when I scam myself into taking less rest between 4 and 5, at least (Ha, ha.). Grip was pretty weak today, coupled with reduced rest I barely finished 2 or 3 of the 50 sets but I’ll just say that means i managed the rest times well.
Tomorrow is goblet squats again. I may not focus on the clock given how the last two goblet squats days have gone (effort level was good but not really satisfied with general execution).
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10k swings day 12.
1/2/3 goblet squats(75) each cluster
Cluster 1 around 6m49s
Cluster 2 around 6m40s
Cluster 3 around 6m30s (30+20 last set)
Cluster 4 around 6m43s
Cluster 5 around 6m28s (35+15 last set)
Total time including rest around 45m11s.
I dont want to bore everyone with excuses but yes it was a rough day. As you can see from the times I pretty much needed the full recommended rest. That being said rep quality was good and I dont seem to be injured or tweaked, just very drained with some muscle soreness. So given I’ve set PR twice this week I’m not going to worry about this too much.
Other notes.
- Tried my hand at a few dumbbell swings in warmup, the kind where you use one hand on the handle and swing it to an overhead position (then lower like ohp with assistance from other hand). Pretty fun and felt good on shoulders.
- Been doing a few sets of over and backs with very light band every session as well. Really think its helpful too.
- Been thinking about what I’ll do after this is over, too. Only two weeks away. In a covid hotspot so honestly probs not going back to the gym until i return to work some time after the baby is born. Just gonna have to keep making it work with my dumbbells kb and bands.
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Two big time PRs in one week is awesome man, no excuses needed. Seems like you worked your body pretty hard the past week so it’s just pushing back a bit.
If you’re planning on doing DB stuff @tlgains has been doing really well on something these past few months.
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