A 2016 Update - Swing Challenge Once Again

As 2016 is underway, I've been up to doing a mix of workouts. 

Things have been done at home and at the gym.

I've been following the Power to the People lifting program for deadlifts and bench presses, shooting for goals back in December of getting 200 on the bench and 300 on the deadlift.  A test on January 4th already put me at 200 for the bench.  I tested out the week before that in the deadlift and attained 275.  300 seems like it is around the corner.

My next goal for Bench is 225. 

I'm getting at least 2 main workouts a week, aiming for 3, but the third isn't lining up too well lately.  One thing I can control very easily are my at-home workouts.

I decided to do the 10,000 Swings Challenge again this January.  It always comes around in online kettlebell circles and I've even created some Kindle guides on the entire challenge.

I felt it was something I could do in the mornings and accomplish it over time at home.  I have all the KB's I need sitting in my apartment, so there's no excuse to keep myself away from it.

So far, I've ripped out 5000 swings between Jan 3 and today, the 14th.  I played catch-up since I was away from home on the 1st and most of the 2nd.  I did a 1000 Swing workout on the 3rd to get to my average of 1000 every 3 days. 

It is a pretty simple plan: Do 300, 400, then 300 on a 3 day cycle.  I have condensed some days with 600 in a workout.  Here's an example of my workouts so far:
1/3 - 1000
1/4 - 300
1/5 - 400
1/6 - 300
1/7- 400
1/8 - 300
1/9 - 300 with 40#, then 300 with 45#
Used 45# from now on
1/10 - 300
1/11 - 400
1/12 - 300
1/13 - 400
1/14 - 300

I usually do 100 to 200 in a shot, and rest between sets.  I'm even doing 150's and resting until the 5 minute mark hits.
If you do 100, it takes about 2:45 to do. I rest until 3:30 hits and do my next set of 100, going at the 7 minute mark.  This allows me to get 300 in under 10 minutes.
Another way is doing 150 swings, then going at the 5 minute mark and doing another 150.

On 400 days, I'll try 150, 150, then 100 to finish.  Even a 400 swing workout can take less than 14 minutes to do.

Want to see more ways for only 99 cents?
Check out Just Swing It! - at Amazon Kindle - http://tinyurl.com/jsiasap

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Coach Rick
Home Workouts Plus