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