1st 10,000 swing workout
54lb KB
10 swings
1 pull-up
15 swings
2 pull-ups
25 swings
3 pull-ups
50 swings
4x
Time: 26:47
12/15/2014
10,000 swing workout #2
I had to take a day off because my ass was so sore.
10 swings
clean and press 105lbs x 1
15 swings
clean and press 105lbs x 2
25 swings
clean and press 105lbs x 3
50 swings
repeat 3x more
Time: 26:40
Sweet, I’m glad to see someone else is doing this. I just started today and already ripped off a callous! I have to ask though, are you doing a modified version? by your description you are only doing 400 swings per workout, you need to to do 5 rounds, not 4. Also Dan suggests in his article that for pull ups go with 2,3,4 instead of 1,2,3.
Today I did squats and swings, and when I got home I passed right out, couldn’t even stay awake to eat. Now I am awake and fed and can’t get back to sleep! though my legs and ass are already sore while I type this…
It will be a good 4 more weeks, and more cursing of Dan John’s name to come…
shit, I just re-read the article tonight and realized I was only doing 4 rounds instead of 5. That 5th round of 50 is going to be a bitch!
I was also thinking to myself as I was doing the 50 swings “that Dan John is a motherfucker!”. I think you are wrong about the pull-up reps though, that was the dip rep scheme.
I have the 10,000 swing workout on my bucketlist when my schedule fits it. Will be nice motivation to watch how it plays out for someone else.
Godspeed!
yep just re-read the article myself before going on day 2, yes the chin-ups is 1,2,3.
In the Q&A further down the list he suggests that you can do more pull-ups, something like 2,3 and 5, then he says if that is still not fatiguing to add on weight, not more reps.
By the way impressive times, for my first day I was just over 30 min by the time I finished my 4th set.
12/17/14 Wednesday
10,000 kettlebell swing workout #3
10 swings
135lb hang clean x 1
15 swings
135lb hang clean x 2
25 swings
135lb hang clean x 3
50 swings
10 swings
135lb hang clean x 1
15 swings
135lb hang clean x 2
25 swings
135lb hang clean x 3
50 swings
10 swings
135lb hang clean x 1
15 swings
135lb hang clean x 2
25 swings
135lb hang clean x 3
50 swings
10 swings
135 hang clean + front squat x 1
15 swings
135lb hang clean + front squat x 2
25 swings
135lb hang clean + front squat x 3
50 swings
10 swings
135lb hang clean + front squat x 1
15 swings
135lb hang clean + front squat x 2
25 swings
135lb hang clean + front squat x 3
50 swings
Time: 36:55
12/21/14 Sunday
Ridiculously busy so I just get the workouts in when I can hence the gap since the last one. I do other workouts for upper body push/pull and played hockey twice on Friday.
10 swings
1 chin-up BW+25lbs
15 swings
2 chin-ups BW+25lbs
25 swings
3 chin-ups BW+25lbs
50 swings
X 5
Time: 30 mins
12/23/14
10,000 kettlebell swing workout #5
My gym only has 50lb kettlebell then jumps to 70. Naturally, I just used the 70 because how manly would it be if I dropped down 4lbs to use the 50? Not very.
10 swings
2 dips BW+45lbs
15 swings
3 dips BW+45lbs
25 swings
5 dips BW+45lbs
50 swings
X 5
That workout had me pretty beat all day. Then work was a joy the first half hour of my shift (I work as a corrections officer) a prisoner put some dope in his mouth as I patted him down. To make a long story short, I was tasked with examining his shit later on even though we all know it wouldn’t be there. Then I ate dinner.
12/26/14. Friday
10,000 kettlebell swing workout #6
This one wasn’t too bad. I was fueled by rage because on the way to the gym my front driver side brake/caliper locked up on the truck I just bought last Saturday. Used the 50lb kettlebell instead of the 70 helped too. Strength movement was ring chin-ups plus 25lbs.
10 swings
1 ring chin-up BW+25
15 swings
2 ring chin-ups BW+25
25 swings
3 ring chin-ups BW+25
50 swings
X 5
Time: forgot to stop the stop watch probably around 30-35 mins.
12/28/14. Sunday
10,000 kettlebell swing workout #7
54lb kettlebell and 135lb barbell
10 swings
1 clean and press
15 swings
2 clean and press
25 swings
3 clean and press
50 swings
X 5
Time: 32:45
12/30/14 Tuesday
10,000 Kettlebell swing workout #8
Dips with 50lbs was my strength movement and I used a 50lb kettlebell.
10 swings
2 dips
15 swings
3 dips
25 swings
5 dips
50 swings
x 5
Time: 37 minutes
1/1/2015 Thursday
10,000 kettlebell swing workout #9
54lb kettlebell and chin-ups were bodyweight + 45lbs.
10 swings
1 chinup
15 swings
2 chinups
25 swings
3 chinups
50 swings
x 5
time: 33:06
1/4/2015
10,000 kettlebell swing workout #10
54lb kettlebell, 155lb barbell
10 swings
1 power clean
15 swings
2 power cleans
25 swings
3 power cleans
50 swings
x 4 (ran out of time had to go to work)
1/5/15
10,000 kettlebell swing workout #11
54lb kettlebell, chin-ups BW+45 lbs.
10 swings
1 chinup
15 swings
2 chinups
25 swings
3 chinups
50 swings
x 5
Time: didn’t time it just got it done.