Fuck it. I said, why wait?
10K KB Swing: Week 1, Workout 1
Time: 48 minutes.
50 lb KB
Cluster 1:
10 swings 1 chin
15 swings 2 chins
25 swings 3 chins
38, 12 swings rest
Cluster 2:
10 swings 1 chin
15 swings 2 chins
25 swings 3 chins
35, 15 swings rest
Cluster 3:
10 swings 1 chin
15 swings 2 chins
25 swings 3 chins
35, 15 swings rest
Cluster 4:
10 swings 1 chin
15 swings 2 chins
25 swings 3 chins
38, 12 swings rest
Cluster 5:
10 swings 1 chin
15 swings 2 chins
25 swings 3 chins
27, 23 swings rest
Total swings: 500
This is not easy. A lot of this was dialing in my form, recruiting abs and glutes properly, stopping myself from squatting and focusing on hinging. Plus my stamina went up and down because it’s a total mindfuck after the first cluster to think about doing it 4 more times. Reread the workout and I’m supposed to rest 30-60 seconds between sets and 3 min between clusters. I probably did no more than 30 seconds rest and definitely never hit the 3 minute mark between clusters. I hope I didn’t set too low of a time too soon, who knows. @dchris what was a good time for you as you progressed through these?