30 Day Kettlebell Swing Challenge

My goal for November was to complete a number of 40kg kettlebell swings each day, equivalent to the date (1 swing on November 1st, 2 on the 2nd, 3 on the 3rd, etc. all the way to 30 on November 30th), and I called it the 30 Day Kettlebell Swing Challenge.  Ultimately, I wanted to improve my ability to swing heavier kettlebells, ideally in big, unbroken sets, but really I just wanted to get them done.

I estimated that it would begin to be difficult to keep the swings unbroken somewhere around the upper teens, but I managed to hang on for all of the first 21 days, apparently undone by the turkey and sides on Thanksgiving.  Back on track shortly thereafter, my best unbroken set was 27, after which I sort of crawled to the finish, due to some reoccurring issues with exertion headaches.  Adaptation happened long before that time though.  I tried a couple of workouts with 32kg swings within the first 10 days, and felt a noticeable difference, even able to maintain the vertical bell standard during one of them.

The challenge was an easy way to apply a daily heavy stimulus, with little to no warm up required.  I encourage any of you that are interested to try something similar.  Simply choose a heavy kettlebell (something you may have managed for short reps before, but not one that’s swinging you), and stick to it!  Bring on the 3 pood!

December 5, 2012
5 Sets:
A1) Bench Press x 3, climbing
A2) Strict Pull-ups x 6, rest 2:00 – 3:00

3 Rounds:
9 Deadlifts (275#/185#)
12 No Rebound Box Jumps (24″/20″)
15 Ring Dips

  6 comments for “30 Day Kettlebell Swing Challenge

  1. Cynthia
    December 5, 2012 at 11:36 am

    My buddy Damon at Crossfit Leander just finished a 30 day 10,000 kettlebell swing challenge. (Here’s a video of folks cheering on his last ten swings: http://www.facebook.com/photo.php?v=664916551477) Given the choice between 10,000 swings at a decent weight and 500ish swings at a crazy heavy weight, I’m not sure which one I would pick.


  2. Brennan
    December 5, 2012 at 11:53 am

    Congrats on 2.5 pood, Eric! As always, glad for ideas for working to the next level. I think I’ll start a December 6 – 21 swing challenge tomorrow to get some swingin’ practice before Christmas travels.

    Bench – 88#
    PU’s – new red
    WOD – 9:14 @ 50kg, red band dips

  3. Jess B
    December 5, 2012 at 12:09 pm

    Bench: 41 kg PR!
    strict pullups with a new red band
    WOD: 7:47 @ 60kg, new red band dips
    nice work 5:30!

  4. kk
    December 5, 2012 at 1:03 pm

    BP: 80kg

    WOD: 7:34 @ 100kg and a red band on dips

  5. Ky
    December 5, 2012 at 1:49 pm

    BP: 36 kg
    Strict pullups with two old red bands

    WOD: 7:45 @55kg and one old red band

  6. Brooke Ilene
    December 5, 2012 at 8:34 pm

    Great work, Eric! You’re a machine!

    Bench: 47 kg
    Strict pullups: 1 crappy red, 1 not so crappy red
    WOD: 9:42 at 180 #, 1 not so crappy red band

    I’d rather eat 45 ring dings than do ring dips.

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