10K KB swing challenge Workout 5
26 KG bell
4 rounds of
10 swings + 1 hangboard pull-up
15 swings + 2 hangboard pull-ups
25 swings + 3 hangboard pull-ups
50 swings
1 round of above with no pull-ups
Completed in 38:59! 
Really surprised at how fast I got this done today. The sets of 50 still really suck and I have to rest pause style them after set 2 but my recovery between rounds is already so much better.
I keep this in my garage to remind me it’s hip to be square… or something like that.
10K KB swing challenge Workout 6
26 KG bell
4 rounds of
10 swings + 1 BW Squat
15 swings + 2 BW Squat
25 swings + 3 BW Squat
50 swings
1 round of above with no squat
Completed in 38:01!
Took Surge 1/2 before 1/2 during and I think this definitely helped the recovery a bit today.
Nine minutes faster than workout 2.
Active recovery today. Treadmill walk 38 minutes.
10K KB swing challenge Workout 7
26 kg bell
4 rounds of
10 swings + 1 hangboard pull-up
15 swings + 2 hangboard pull-ups
25 swings + 3 hangboard pull-ups
50 swings
1 round of above with no pull-ups
Completed in 37:28!
Felt great today. Bell is moving a lot faster during the swings I noticed. Hopefully that means an increase in power and/or better technique.
I want it to go back to the 60 degree we had last week. My garage is humid and nasty again.
Post workout meal:
Protein shake
4 egg omelet with spinach, chicken, cheese (yeah, i put full grown chicken back inside baby chicken).
8g Creatine.
Fighting off a cold yesterday and today. Don’t want to push it and make it worse.
Cold is finally abating.
Got in a 52 min treadmill walk.
Looking forward to swings in the morning followed by a day at LegoLand.
Dang cold is still hanging around. I think going to legoland yesterday made it worse again. Treadmill later today and hopefully swings tomorrow.
10K challenge workout 8.
Same swings as above workouts with 26KG goblet squats as assistance today.
Finished in: 41;15
Cold is hanging on with minor annoyances and pushed my rest times higher than last workout but I still finished faster than workout 1.
52 minutes treadmill walk.
Still fighting off the cold. It just won’t go away. A bunch of kids at my kiddos’ schools are sick too…dang germ fermentation zones.
35 minutes treadmill. I want to get back to swings!
I hate being sick.
Only 200 of 500 swings this morning. Still feeling a bit sick and only got 3 hours of sleep last night (littlest kiddo woke up with a 104 fever).
Maybe finish after a nap or tomorrow.
This cold right in the middle of the challenge is definitely hampering my enthusiasm for it. Going to take longer than expected but plan is still to complete all 10K swings.
Finished workout 9 - 300 swings with 26Kg bell this morning.
Also did four hours of yard work today in the sun. I am beat.
10K KB swing challenge workout 10
Completed in 39:55 with 26kg bell and BW squats for assistance.
Halfway done: 10K/20K
Nicole made landfall in the county to the south of where I am at last night. We came it through it okay. Lost the screens to patio but that appears to be the only damage (they were already coming detached anyway).
We are having our first ice storm of the season today. I might prefer a tropical storm, haha.
I have been through those too…neither are any fun.
41 minute treadmill walk.
10K Swing Challenge Workout 11
4 rounds in the usual way
Last round rest pause for all 100 reps.
26KG bell
Completed in 34:38 New PR
This challenge plus the treadmill work has definitely been helping my recovery. My heart rate comes down significantly faster than it used and over the last 6 weeks my resting HR has been 69 compared to the previous 6 month average of 79 (at least according to my Apple Watch). A 12.6% improvement.
