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
A1) Bench Press x 3, climbing
A2) Strict Pull-ups x 6, rest 2:00 – 3:00
9 Deadlifts (275#/185#)
12 No Rebound Box Jumps (24″/20″)
15 Ring Dips