10,000 Swing Challenge - Day 5

08:00 Home

Warmup (GS and halos)

5 Rounds of

 Swings 10
GS 1
Swings 15
GS2
Swings 25
GS 3
Swinsg 50

2-3 minutes rest and mobility work. I used the two for all sets except the first and third set of 50s.

Stretch

1750 so far.

10,000 Swing Challenge - Day 4

16:00 Home

Warmup (GS and halos)

1 Rounds of

 Swings 10
GS 1
Swings 15
GS 2
Swings 25
GS 3
Swinsg 50

2-3 minutes rest and mobility work.

I used the 20.

10,000 Swing Challenge - Day 3

08:00 Home

Warmup (GS and halos)

4 Rounds of

 Swings 10
Pullups 1
Swings 15
Pullups 2
Swings 25
Pullups 3
Swinsg 50

2-3 minutes rest and mobility work.

I used the 20 for the first three sets and the 16 for the final set.

10,000 Swing Challenge - Day 2

19:15 Home


2.5 Rounds of

 Swings 10
Press 1
Swings 15
Press 2
Swings 25
Press 3
Swinsg 50

2-3 minutes rest and mobility work.

Used the 16 again. Used 14Kg dumbbell for the press.

A little Epee

18:00 Fencing Practice

Warm up

Footwork

Bouts.

1. A. 4-15
2. B. 15-8
3. A. 2-10

It was fun to do something different. It was also great ti attend a club 5 minutes from home.

10,000 Swing Challenge - Day 1

19:00 Home

Warmup (GS and halos)

5 Rounds of

 Swings 10
Pullups 1
Swings 15
Pullups 2
Swings 25
Pullups 3
Swinsg 50

2-3 minutes rest and mobility work.

I started with a 16. Plan is to move to a 20 and then see how it goes. I felt more wiped out than I thought I would be.

More detail on the routine here: https://www.t-nation.com/workouts/10000-swing-kettlebell-workout

10 Moves: Tonic

11:30 Home

Warm up

One arm press 10x14
One arm row 10x19
Swing 30x16
GS 10x16
PUPP 60 seconds

Mobility work in between

Stretch

Probably my last workout on this program. Feeling tired and jaded so time for a change.

Overall I was very happy. My shoulder and upper back feel much healthier. 

Fencing Practice

18:40 Fencing

Warmup

Footwork

Lesson

Bouts:

1. A. 13-15
2. C. 6-15
3. C. 15-11

Stretch

10 Moves: Simple

19:00 Home

Warmup

One arm press 10x13, 5x18 , 8x18
One arm row 10x17, 5x25 ,10x25
Swing 30 x 16 , 15, 30x30
Squat 10x16, 5x24 , 12x 24
Plank 120 seconds
Suitcase carry  24kg.

Mobility work in between

Stretch

Fencing Practice

19:00 Fencing

Warmup

Footwork

Lesson

Bouts

1. B. 15-7
2. C. 12-15
3. A. 8-15
4. A. 15-14

10 Moves: Cardio

12:00 Home

Warm up

!0 rounds of

Swings 15x20kg
GS 1x20kg
Mobility (first 8 sets), PUPP, Suitcase walk

Stretch

10 Moves: Simple

13:00 Home

Warmup

Pushups  3x15
Pullups 1,3,5, 1,3,3
Swing 30 x 16 , 15, 30x30
Squat 10x16, 5x24 , 12x 24
Plank 120 seconds
Suitcase carry  24kg.

Mobility work in between

Stretch

Cardio

18:00 Home

Warmup

Swings 1,2...9,10
Pushups 10,9...2,1

Stretch

Fencing Practice

19:05 Fencing

Warmup

Footwork

Bouts

1. B. 15-9
2. B. 13-15
3. A. 12-15
3. B. 7-15

Lesson

10 Moves: Mobility

19:30 Home

Mobility 3 times for 30 seconds

Hip flexor stretch
Hip flexor rainbow
Bird dog
6 Point Zenith

10 Moves: Tonic

19:30 Home

Warm up

One arm press 10x14
One arm row 10x19
Swing 30x16
GS 10x16
PUPP 60 seconds

Mobility work in between

Stretch

Fencing Practice

19:35 Fencing

Warmup

Bouts

1. B. 15-11
2. C. 14-15
3. C. 15-11

Lesson

Stretch

10 Moves: Simple

12:00 Home

Warmup

Pushups  30, 15 raised , 15 raisesd
Pullups 1,3,5, 1,3,3
Swing 30 x 16 , 15, 30x30
Squat 10x16, 5x24 , 12x 24
Plank 60 seconds
Suitcase carry  24kg.

Mobility work in between

Stretch

Fencing Practice

18:40 Fencing

Warmup

Lesson

Footwork

Bouts.

1. B. 15-11
2. C. 15-11
3. C. 15-5
4. A. 10-15

10 Moves: Mobility

19:00 Home

Mobility 3 times for 30 seconds

Hip flexor stretch
Hip flexor rainbow
Bird dog
6 Point Zenith

10 Moves: Tonic

18:30 Home

Warm up

One arm press 10x14
One arm row 10x19
Swing 30x16
GS 10x16
PUPP 60 seconds

Mobility work in between

Stretch

Fencing Practice

18:50 Fencing

Warnup

Footwork

Lesson

Bouts.

1. B. 15-13
2. A. 11-15
3. B. 15-5
4. A. 8-15
5. A. 12-15

Stretch

10 Moves. Tabata

13:00 Home

Warmup

Tabata GS with a 24kg KB

8,8,8,4,5,5,5,8 (41)

Stretch

10 Moves; Simple

09:00 Home

Warmup

One arm press 10x13, 5x18 , 8x18
One arm row 10x17, 5x25 ,10x25
Swing 30 x 16 , 15, 30x30
Squat 10x16, 5x24 , 12x 24
Plank 120 seconds
Suitcase carry  24kg.

Mobility work in between

Stretch

Fencing Practice

18:40 Fencing

Warmup

Lesson

Bouts.

1. C. 10-15
2. A. 9-15
3. C. 15-10
4. A. 4-15
5. B. 15-8
6. C. 10-3