D3 (gym) 10,000KB Swing Challenge
15.06.2022 (6.00am fasted session)
-rest day of swings
Dreadmill
20min leg refresher 12-15sec run emom (circa 2.5km)
Mobility drills
Forearm stretching
Foam rolling
Some core work
-thanks for above there @SvenG didn’t see the comment till after the session, will give it a crack next rest day for sure.
-proportionalised indeed cheers @Bagsy
-cruisy bit of movement today
No they are a bad option but they deff do the job. LOL
Day 3 (gym) 10,000KB Swing Challenge
16.06.2022 (5.30am fasted session)
Mobility, warmup
20kg KB
500 swings + Ring pullups 1, 2, 3 x 5 (30r)
41.14min
-knocked almost 3mins off this time somehow. focus on explosive swing then back in quick. grip appalling come rep 250odd… shorter breaks, shorter sets of swings… just get it done…
-left ring finger = blister = rubbing, leg rub zone/sore spots still a feature too
-chiro last night, good maintenance and a bit of massage too
-burpees sneak in here and there for sure @simo74 cheers mate
-1500 running total swings
Day 4 (gym) 10,000KB Swing Challenge
17.06.2022 (5.30am fasted session)
Mobility, warmup
20kg KB
500 swings + Pushups 3, 4, 5 x 5 (60r)
37.01min
-time’s dropping nicely on these still.
-grip why hathe thou forsaken me…
-mobility tomorrow
-2000 running total swings
edit: finished with 10mins SSC on the Dreadmill at highest incline
Day x (gym) 10,000KB Swing Challenge
18.06.2022 (6.30am fasted session)
Mobility, warmup
Conditioning session
Cooper WOD: 10 rounds of:
10 burpees, 10 air squats, 10 push-ups, and 10 sit-ups
-41mins of gassed regret there… @SvenG your ‘light conditioning’ suggestion pretty much broke me. Lack of quality sleep and not enough food yest probably didn’t help… steak today is the plan.
-got home was quite pale according to the missus. food and coffee straight up… all good now.
-back to swings tomorrow.
-surge workout goodies arrived in the mail yest. Planning to hold off using it till end of kb swing challenge.
Was curious about this. Looking forward to hearing how it goes!
Uh-oh! Maybe 5 rounds would’ve been a better suggestion.
Glad to read this as follow-up at least.
Sounds like it did the job it was supposed to.
Day 5 (gym) 10,000KB Swing Challenge
19.06.2022 (5.30am fasted session)
Mobility, warmup
20kg KB
500 swings + trx rows 3, 4, 5 x 5 (60r)
37.28min
-time increased slightly… oops
-2500 running total swings
-big steak and red wines yest amongst other highlights
-can’t believe how rusty I was on situps too @simo74 feeling the hip flexors post that effort this morning!
Session 6 of 20 (gym) 10,000KB Swing Challenge
20.06.2022 (6.30am fasted session)
Mobility, warmup
20kg KB
500 swings + ohp (15kg DB’s) 1, 2, 3 x 5 (30r)
38.39min
-time increased again. resting hr slightly elevated. hmmm…
-3,000 running total swings
-just getting the swings in.
@Tim_Patterson is delaying my start on Surge all ok from your perspective? I posted similar in another thread but may have gotten lost in the posts.
I’m not sure what you’re asking. Regardless, you have Sure Workout Fuel now. Follow the protocol, and I’m certain it will significantly increase your performance.
Session 6a (recovery) of 20 (gym) 10,000KB Swing Challenge
21.06.2022 (6.30am fasted session)
Mobility, warmup
Elliptical
20min leg refresher 12sec emom (circa 3.8km, HR 105 ave)
Forearm stretching
Foam rolling
-will be starting Surge tonight/tomorrow thanks @Tim_Patterson
Session 7 of 20 (gym) 10,000KB Swing Challenge
22.06.2022 (6.30am fasted session)
Mobility, warmup
20kg KB
500 swings + ring pullups 1, 2, 3 x 5 (30r)
34.15min
-Almost 3min cut off my best time here, wowee…
** Surge Workout Fuel chat time… **
-prepped overnight and consumed prior to heading to the gym this am. Within 15mins I was into the swing challenge in earnest.
-I train fasted. Today no different other than Surge instead of water before and during the session.
-For the swing challenge, breaking the 500 into 100rep sets, I’ll aim for max reps (to the nearest ‘5’ then repeat till I’ve hit 100, rest 2.5-3mins then repeat. Typically I’ve been hitting 100reps broken into the following in my FIRST set: 40, 25, 20, 15. By the 2nd set of 100 that first set of 40 drops to 25ish reps (and by the 5th set of 100, I’m struggling to hit 20 in the first … but today I managed 40 in the 2nd set, 35 and even a 30rep in the 5th set… WAY above previous efforts.
-So the reduced time is largely due to being able to get more reps in so fewer rest periods.
-Grip still limiting factor, forearm pump was slightly less than previous sessions though (probably a good thing, less forearm fatigue?).
-yesterday was a lighter day (have been hitting swings for day 1 + 2, then some recovery/cardio on day 3 then repeat).
-Impressed with Surge thus far after one session, I don’t believe it’s a placebo effect, grip improvement into the latter sets definitely noticable. @antiquity noticed similar re crossfit etc iirc?
-Gut getting used to something other than water first thing - felt a bit weird but not to the detriment of the session.
-initial Surge thoughts above fyi @burien_top_team @Tim_Patterson @SvenG
-3,500 running total swings
Yeah, I’d say I notice it even more in Crossfit workouts than Surge workouts. Perhaps it’s because the combination of conditioning, strength, and intensity is just higher than standalone strength training (not trying to argue effectiveness here). For example, as a 49 year old in two weeks, I won the grip strength challenge (1:48 hang with a 20# vest, won a cool shirt) and have consistently crushed the WODs. Today’s was push jerks with box jumps, and I again had the top mark. Not bad for an old guy.
Surge Workout Challenge
Session 1 (gym)
23.06.2022 (6.00am fasted session)
Mobility, warmup, 20kg KB wings x 20, 20
Thighs, Lats, Triceps, Forearms
THIGHS
Pump
Leg Press (no plates) Wide x8r – rest 10s
Narrow x8r – rest 10s
Med x8r – rest 60s
Stimulate (think 20rm weight)
Leg Press (+15kg) x10r (10 second hold at bottom on first and last rep, 5 second negatives) (a tad light)
Leg Extension (19kg) x10 (weight ok)
Leg Curl (19kg) x8 (a tad light)
Flutter
Leg Extension 20 seconds (19kg) (ok)
LATS
Pump
Barbell Row x8r – rest 10s (30kg, a tad light)
Darden Pullover x8r – rest 10s (12.5kg DB) (a tad light)
Chin Up x8r – rest 60s (BW - ok)
Stimulate (think 20rm weight)
Darden Pullover x8r (10 second hold at bottom on first and last rep, 5 second negatives) (15kg DB - good)
Flutter
Darden Pullover 20 seconds (15kg DB - good)
TRICEPS
Pump
Banded Tricep Press Downs x10
Dips x10 (BW)
Banded Tricep Press Downs x10
Stimulate (think 20rm weight)
Db Tricep Overhead Extension x8, x8 (10 second hold at bottom on first and last rep, 5 second negatives) (12.5kg DB > 10kg for 4r then dropped to 7kg tad heavy)
Flutter
Db Tricep Overhead Extension 20 seconds (10kg DB - ok)
FOREARMS
Pump
Barbell Seated Wrist Curls x10r (15kg)
Barbell Seated Reverse Wrist Curls x10r (15kg)
Barbell Reverse Curls (with Fat Gripz) x10r (15kg)
Stimulate (think 20rm weight)
Barbell Seated Wrist Curls x10r (10 second hold at bottom on first and last rep, 5 second negatives) (5kg DB’s - ok) > lighter barbells all taken
Flutter
Barbell Seated Wrist Curls 20 seconds (15kg)
Dreadmill
10min cruisy medium incline walk (whilst finishing 2nd Surge drink)
-Working out weights totally threw me, generally went too light. Then a tad heavy on triceps. More pump weight required
-Session 1 done in around 40mins, had to flip leg ext/curl as it was being used at the time.
Surge Workout Challenge
Session 2 (gym)
24.06.2022 (6.00am fasted session)
Mobility, warmup, 20kg KB swings x 20, 20
SHOULDERS
pump
Overhead bar hang 40 seconds
Lateral raises 8kg DB x 10 ok
Upright Row 10kg DB x 10 ok
Stimulate
BB OH Press 30kg x 10 - bang on weight wise, brutal. burning…
DB Lateral Raise 8kg DB x 10 - tad light
Farmer’s Walk - 28kg KB’s
DB shrugs 20kg DB’s x10 - tad light
Flutter
Lateral Raises 5kg DB’s - good
LATS
Pump
BB Row 40kg x 10 - lightish
Darden Pullover 17.5kg DB x 8 (still not getting the hang of these, yet to work out my lats and engagement…)
Chins x8 - ok
Stimulate
Darden Pullover 17.5kg DB x 8 - as above, tough but lats engaged i’m not sure…
Flutter
Darden Pullover 17.5kg DB x 20sec - as above
BICEPS
Pump
WG BB Curl 17.5kg x8 - bang on
Chin up x10 - tough
NG BB Curl 17.5kg x8 - bang on
Stimulate
Zotterman Curls 8kg DB x 10 - brutal
Hammer Curls 5kg DB x 10 - brutal (dropped to 3’s at one point)
Curls 3kg DB x 10 - brutal
Flutter
Curls 8kg DB x20sec - brutal
CALVES
Pump
Seated CR +15kg x 12 - too light
Hack SQ Standing CR +30kg x 12 - tad light
Donkeyish Hack SQ Standing CR +30kg x 12 - tad light
Stimulate
Leg Curl, 31kg x 8 - increased to 31 part way thru to hit a better weight.
Seated CR +30kg x 12 - ok
Flutter
Seated CR +30kg x 12 - ok
Elliptical 10mins 12sec emom leg refresher
Notes:
-given I didn’t hit enough weight on pretty much all movements on Day 1, I hit day 2 today without a rest day between
-pump noticable with biceps, shoulders and calves felt the burn, but not much of a pump per se. Lats are lost on me though… well developed for my build, but I’m not sure how to engage them.
-something different for sure holding iso holds etc…
Surge Workout Challenge
Conditioning (gym)
25.06.2022 (6.30am fasted session)
Mobility, warmup
Random circuit to get the lungs working:
a. Prowler x return room length
b. 20kg KB swings x 20
c. Burpees x10
d. BW Squats x10
Managed 5 rounds in 15mins - gassed
Macgill 3 + bird dogs x2 rounds
-hit the berry flavour yest, the smell isn’t great for my liking, that real artificial sweet aroma. Flavour wise not a fan either. Fake berry… I’ll use it watered down a bit today, but lemon gets my vote 10x before the berry.
-sipping the berry today on recovery day.
-decent conditioning session there gassed me nicely.
Surge Workout Challenge
Session 3 (gym)
26.06.2022 (6.00am fasted session)
Mobility, warmup
CHEST
Pump
Bench - 50kg x 10 ok
Flyes 10kg DB x 10 ok
Pushups x 10 ok
Stimulate
Bench 40kg x 8+2r - tad heavy, rerack after 8r briefly… brutal
Flutter
Bench 50kg x 20sec (16 ish rep) - good
BICEPS
Pump
WG BB Curl 17.5kg x8
Chin up x8
NG BB Curl 17.5kg x8 - bang on as per previous session on biceps
Stimulate
Zotterman Curls 7kg DB x 10 - brutal
Hammer Curls 5kg DB x 10 - brutal (dropped to 3’s at one point)
Curls 3kg DB x 10 - brutal
Flutter
Curls 5kg DB x20sec - brutal
TRICEPS
Pump
Banded Tricep Press Downs x10
Dips x10 (BW)
Banded Tricep Press Downs x10
Stimulate
Tricep Overhead Extension 12.5kg DB x8 > 10kg for 8r - tough
Flutter
Tricep Overhead Extension 10kg DB x20sec - ok
LEGS
Pump
Leg Press +30kg Wide x8r – rest 10s
Narrow x8r – rest 10s
Med x8r – rest 60s - weight ok, maybe a tad light…
Stimulate
Squat x40kg - oh sweet baby jebus that was tough… that last 10sec hold… dang. made it.
Flutter
Squat x30kg x20sec circa 16reps - tough but good weight selection
Notes:
-Starting to work out weight selection to hit some tough reps by end of each set
-Nice to hit more arms direct, never usually target arms with compound lifts the majority of my training over the past 10+ years
-Watered down the Surge Berry a bit more, a lot more pleasant for my tastes. This flavour reminds me of flavoured cough syrup or similar when I was a kid… I think. haha
-Arms feeling it now even a few hours after session. Not a pump but fatigue noticable.
-by the end of the biceps portion I have a large selection of baby weight db’s all over the floor infront of me. And I’m broken, comical to the casual viewer I’m sure. Pump and time under tension is noticable on this one always…
Surge Workout Challenge
Conditioning (gym)
27.06.2022 (6.30am fasted session)
Mobility, warmup, band pullaparts x some
10min emom:
a. 20kg BB thrusters x5 and
b. 12.5kg DB’s devil presses x 5
Elliptical
20min 12sec emom leg refresher, 4km ish, HR 125ave
-bit of movement, a bit of doms thru the chest post flyes yest, otherwise solid.