January Workout Journal – 10,000 swing challenge

I am creating this journal as part of my commitment to complete the 10,000 Kettlebell Swing Challenge at Supreme Ultimate Fitness in Boca Raton for January. I started off doing 300 swings per day, then on Jan 13 started 350 per day, then on Jan 20, started 400/day while resting only one day.  This is in addition to all of the other kettlebell exercises I do such as Turkish Get Ups, Presses, Snatches, etc.

NOTE: I am writing a wonderful article on my personal journey and expereince of the 10,000 Kettlebell Swing Challenge

I started off using 16lg and 20kg bells and quickly worked up to adding 24kg bell for 1/3 of the reps.

UPDATE: As of Jan 16 I have now added a 28kg bells for 1/4 of the reps.

You can do a similar challenge, the 3000 swings in 30 days with the facebook group. It’s a lot of fun and a great way to test your mental and physical toughness.  I encourage everyone to try it.  You must keep good form and use a challenging weight. Don’t be surprised when you lose a few extra pounds as well

Here is the journal:

• Jan 1 – 300 swings: total broken up into two 150 swing workouts one on my own and one with my clients – also did press ladders and snatches
• Jan 2 – 300 swings : Did the 300 swing workout, resting for total of 2 min – attempted GS style but was not my best technique – video here
• Jan 3 – 300 swings: mixed up the swings, – (all hardstlye) 2 hand, one hand, alternating with snatches and presses – GREAT WORKOUT!
• Jan 4 – 300 swings: Did 150 swings in morning and another 150 with clients in evening along with various squats, snatches, presses, etc.
• Jan 5 – 300 swings: 150 in morning, 150 in the evening with 24kg alternating reps with Turkish Get Ups (5 each side). Awesome!
• Jan 6 – 300+ swings: 150 on my own and then another 150+ teaching 2 classes
• Jan 7 – 300 swings: 25 swings, TGU right, 25 swings, TGU right – repeated until I did 300 swings and 12 TGU’s (6 each side) – FANTASTIC!
• Jan 8 – 300 swings – Did Dave Whitley’s Furnace Workout. – video coming soon
• Jan 9 – 300 swings – 25 swings alternating with 10 reps of TRX and Sangbag exercises. Here is video – new stuff that I love!
• Jan 10 – no workout today – I was helping the homeless people in Miami and the dogs and the animal shelter
• Jan 11 – 300 swings – 150 0n my own and another 150 with my class, alternating 25 swings with TRX exercises – will post video soon
• Jan 12 – 300 swings on my own – good swing practice.
• Jan 13 – 350 swings in a row with a few short breaks then 5 TGU’s on each side
• Jan 14 – 350 swings in 5 sets of 70 using 2 arm and 1 arm combos – exhausted!
• Jan 15 – 350 swings nonstop then 10 get up sit ups each side.
• Jan 16 – 350 swings in sets of 25 – Added a 28kg(62lb) kettlebell to the mix for 1/4 of the reps – Also did some TGU technique work
• Jan 17 – 350 swings in sets of 25 using the 24kg and 28kg – also did 20 snatches each side with 26kg (62lb) kettlebell
• Jan 18 – 350 swings with 24kg and 32kg bells. also did 10 snatches with 32kg – here is the video
• Jan 19 – 350 swings with 24kg  – 9 snatches each with 32, 28,and 24kg bell
• Jan 20 – Rest day
• Jan 21 – 400 swings in 10 sets of 40 with 24kg bell and 3 pull ups in between sets – THIS ROCKED! Hard
• Jan 22 – 400 swings with 16kg bell, including some fun variations shown in this video.
• Jan 23 – 400 swings – 200 2-handed in 8:24 with 24kg bell, then 100 1-handed in 2:30 with 16kg bell for 2 rounds. – AWESOME WORKOUT!
• Jan 24 – no workout, too exhausted
• Jan 25 – 550 swings: am workout 200 one hand w/16kg, 25 each with 24kg, 28kg, 32kg, 36kg. Evening workout 100 one had 16kg, 100 1/2 hand 20kg, finished with 5 sets of 10 2 hand with 40kg 30 sec rest between sets - most swings and most weight i have ever done swings with yet.
• Jan 26 – 500 swings: am workout 200 one hand w/16kg at 2:30 each, 100 w/24kg at 4:23. Evening workout 100 one hand w/16kg, 4 sets of 25 two hand w/28kg. = 8000 swings so far, only 2000 more and in 5 days.
• Jan 27 – 500 swings, 300 in AM, 200 in PM, mix of two and one hand 16kg-24kg bells.
• Jan 28 – 500 swings, 400 in am, 100 in afternoon. This day was brutal and almost killed me. Serious over-training happening here.
• Jan 29 – 1000 swings!!! – This was a brutal workout and I’m glad it’s over now. Took me 2 hours to do 1000 swings, all done with combo of 24-28kg two hand and 16-20kg one hand, variety of sets from 10-100. Mission complete!!!

10,000 KETTLEBELL SWINGS CHALLENGE IS NOW COMPLETE.