November 200 Kettlebell Swing Challenge Begins!
The rules are simple:
1: Completed in 10 minutes in one of the 2 following formats.
- 10 sets of 20 - 1 set every minute.
- 20 sets of 10 - 1 set every 30 seconds.
Stoping and starting is more demanding than 4 sets of 50 or 2 sets of 100 etc.
2: Completed everyday for the month in conjunction with your other training. Should not act as your only form of training.
- you can make up days, meaning if you miss a day you do 400 swings the next day.
3: You should be fit enough to do the challenge to start with.
I will be posting my results on this sorry excuse for a blog. You can too or feel free to join the 200 Kettlebell Swing Challenge Facebook goup.
Unfortunately, this challenge is co-inciding with my "squat every day until you die" experiment, so this really going to suck.
Here is the training session I did today to kick off the challenge, using a 32kg kettlebell:
- Swings x 200 (obviously)
- sets of 20 reps
- Goblet Squats
- 4 x 10
- One Arm Jerk
- 4 x 10 each arm
- Flex Band Rows
- 3 x 30
- Flex Band Pull-Aparts (think of the old chest-expander exercise)
- 3 x 10
- this movement "wakes up" your upper back, correcting the tendency to slouch
I will be teaching a kettlebell course in the near future, contact me at Nathan@kettlebellplanet.com if you are interested.
http://www.kettlebellplanet.com/
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Glad I was catching up on blogs, I love this challenge!
Ha, I actually hate the challenge, but that is why I do it. Mental toughness man!
Nathan
Can you clarify one set every minute, this mean it should just take 10mins?
Started last night and it roughly 30secs to do 20 swings, then 30secs rest before the next minute started. Is this right?
Hello Max.
Good question. It is a 10 minute challenge. The goal is to finish in 10 minutes, but not to crush it in 6-8 minutes. So you are on the right track. Happy swinging.
Nathan
Hi Nathan,
Wow... hard challenge. :)
Hmmm... i read it to late. :/
If i start today, i have to make 2400 swings.
I will start on 12. Nov - 12. Dez.
best greetings,
Sebastian
Ya that works.
The key is to swings for 30 days straight, no matter what happens in your life.
Nathan