I see. Duration is the factor, unlike in deadlifts where weight is the factor. I can see why you’re excited to get away from them for a while after you complete the challenge. Haha
Upper DC-ish day:
Warmup with 2 sets of crossovers
Incline DB
35x6
55x6
75x3
85x8, 5, 2
30 sec stretch in fly position
Weighted Pull-ups
BWx5
+25x8, 4, 2
after the 2 did a to-failure set of close grip pulldowns
30 sec stretch in rope pullover extended position
Dips
BWx5
+10x11, 7, 5
30 sec stretch in cable fly position
Cable rows
1x18
1x12, dropset to failure
CGBP
135x10
205x7, 3, 1
30 sec tri rope stretch behind head
Machine preacher curl
1 plate x10
2 plates x13, 9, 5
Standing bicep stretch, arms out at 90 degrees leaning into cable rack
Lateral Raises
2 sets to failure, last set triple dropset
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Was gonna take another rest day but i felt like I was cheating myself.
10K KB Swing: Week 5, Workout 20
Time: 22 MINUTES!!! All time PR!!!
50 lb KB
Clusters 1-4:
15 swings
35 swings
15 swings
35 swings
Cluster 5:
100 reps rest-pause
45, 25, 20, 10
Total swings: 10,000!!!
I had seen that Dan John was recently an advocate of the 15-35-15-35 clusters instead of the 10-15-25-50 since so many people struggled with the 50, but I wanted to save the more manageable cluster for my final PR day.
I’ll be making a thread in one of the main sub forums later with a full write up later.
I’d like to thank @Frank_C for low-key calling me out about not finishing programs and shaming me into pushing through this miserable challenge!
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Congrats man! I know that was no easy task
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Done
Good work man
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Congrats! Waiting for your write up
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Nice work, Now to do 10,001 swings in 20 sessions for progressive overload
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Could you imagine? I’d blow my brains out.
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You’re welcome, buddy! Nice work!
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That was an awesome way to finish it.
Well done Mate
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Congrats on finishing it man! That’s awesome, 225-208 is some very solid weight loss in a month’s time.
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I actually saw 206.8 on the scale this morning and snapped a picture of it! So almost 19 lbs in 30 days. The first 10 lbs melted off and after that it was a 2lb/week rate or so.
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That’s awesome! So you gonna do some DC inspired work from here or ?
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@littlesleeper @wanna_be @Frank_C @burnur @dagill2 @mortdk @mr.v3lv3t @jshaving @kd13 @whang and everyone else who stopped in and encouraged me during this, thanks! Full write up is here:
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Just finished it. Great write up!
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Congrats dude! And that weight loss is incredible!
What’s the plan after this?
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Great Write up Flap, time for a new log name 
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Congrats on finishing!
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Dodging kettlebells:
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