Hi Folks,
The January and New Year Daily Kettlebell Swing Challenge continues for those who are tackling it at one of the three levels of ability.
Date NOVICE INT TRAINED/EXPERIENCED
1/18 35 40 70
1/19 40 40 75
1/20 Wed 40 45 75….see below for workout in addition to Swings
1/21 45 45 75
1/22 45 50 80
1/23 45 50 80
1/24 45 55 80
1/25 (Mon) 50 55 85
Focus on form, if it starts to falter; reduce the number of reps per set to attain your total for the day.
1/19/21 TUESDAY. TEMPO workout. After the usual warm-up mile or so run the pick-ups at 10K to 5K effort level: 3′ (3′) – 6′ (3′) – 8′ (4′) – 4′ (3′) . Focus is on very steady even effort for the time period at a high but controlled aerobic effort.
1/20/21 WEDNESDAY. STRENGTH TRAINING. The number of reps posted below are in line for the Trained/Experienced level ( 70 swings) of Kettlebell Swings; if you are at the Novice (35) or Intermediate level (40) do the appropriate number of reps.
X10 Swings – X6 R/L Lunge Torso Rotations
X10 Swings – X7 KB Deficit Sumo Deadlifts
X15 Swings – X5 R/L KB/DB Clean & Press
X10 Swings – X7 R to L DB Plank Drag
X10 Swings – X5 DBL KB Swing Cleans to Front Squat
X15 Swings – X8-10 Push-Ups
1/21/21 THURSDAY. SPEED-WORK. After the warm-up do two rounds of:
6′ (3′) – 4′ (2′) – 1′ (2′) – 30″ (1′)
1/23/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES & Sprints. 8 am at Seminary College of Seminary Drive. Arrive prior to the start to get in your warm-up run. Park along Seminary Drive near the entry road into the College. Remember to bring your masks, wipes and or sanitizer; keep the distance between your fellow workout partners.
LMK if you are joining in on the workout:
KeesTraining 