S&C UnderGround 30 day Kettlebell Challenge starting Monday 4/30

4/28/18 10:04 PM
8/15/07
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4/28/18 10:40 PM
2/13/16
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pfsjkd -
ChazThundergut - 
pfsjkd -
AlphaSlap - 

That's pretty intense for KB work.

Kudos if you can make it through 30 days.

Every year I do "10,000 swing challenge" from Dan John.  Thinking I may start up this week.

Good luck OP

I do the 10,000 KB swing twice per year (or so I promised myself. I'm late now). Such a goddamn gut check.

But I like the sound of OP's workout but I'm coming off a bad cold and don't think I will be up to start Monday. However, I may try and start it next monday. I'll let you know. Voted up.

10,000??? Holy shit. How does that even work?

 And yes you should totally jump on.

Here's the lay down for the 10,000 KB swing challenge. It sounds intimidating, and it will leave your asshole sucking buttermilk, but it's doable. First time I did it I started with a 35 lb KB. Halfway thru I started working in a 45 lb. Second time I did it, I only used the 45 lb.

Workout for 1 day:

10 swings

2 dips OR 1 pullup OR 5 pushups

15 swings

3 dips OR 2 pullups OR 5 pushups

25 swings

5 dips OR 3 pullups OR 5 pushups

50 swings

Rest 2-3 mins

That totals 100 swings. Repeat the above 4 more times (for a total of 5) to equal 500 swings. That's one day.

Perform the above on Mon, Tues, Thurs, and Fri. Rest on Wed, Sat, and Sun. In 5 weeks you'll have done 10,000 swings. The idea is to NOT do the same strength exercise inbetween the swing sets each day. Mix it up. For example, I would do dips on Mon and Thurs, pullups on Tues and Fri.

There's an option to finish the 10,000 swings in 4 weeks vs 5. You add 500 swings to Saturday with NO STRENGTH EXERCISE. Just swings. But that's too hard core for my old ass.

I’m currently doing this right now, but with a twist, with a recommendation from bullneck.

the program was restructured later recommending you donsets of 35,15,35,15 instead of 10,15,25,50.

anywho I’ll do:

35 swings

35 push-ups

350meter row

15 swings

15 push-ups 

150 meter rkw

etc...

 

4/29/18 12:18 AM
1/1/01
Posts: 41105
Darth Potato -
pfsjkd -
ChazThundergut - 
pfsjkd -
AlphaSlap - 

That's pretty intense for KB work.

Kudos if you can make it through 30 days.

Every year I do "10,000 swing challenge" from Dan John.  Thinking I may start up this week.

Good luck OP

I do the 10,000 KB swing twice per year (or so I promised myself. I'm late now). Such a goddamn gut check.

But I like the sound of OP's workout but I'm coming off a bad cold and don't think I will be up to start Monday. However, I may try and start it next monday. I'll let you know. Voted up.

10,000??? Holy shit. How does that even work?

 And yes you should totally jump on.

Here's the lay down for the 10,000 KB swing challenge. It sounds intimidating, and it will leave your asshole sucking buttermilk, but it's doable. First time I did it I started with a 35 lb KB. Halfway thru I started working in a 45 lb. Second time I did it, I only used the 45 lb.

Workout for 1 day:

10 swings

2 dips OR 1 pullup OR 5 pushups

15 swings

3 dips OR 2 pullups OR 5 pushups

25 swings

5 dips OR 3 pullups OR 5 pushups

50 swings

Rest 2-3 mins

That totals 100 swings. Repeat the above 4 more times (for a total of 5) to equal 500 swings. That's one day.

Perform the above on Mon, Tues, Thurs, and Fri. Rest on Wed, Sat, and Sun. In 5 weeks you'll have done 10,000 swings. The idea is to NOT do the same strength exercise inbetween the swing sets each day. Mix it up. For example, I would do dips on Mon and Thurs, pullups on Tues and Fri.

There's an option to finish the 10,000 swings in 4 weeks vs 5. You add 500 swings to Saturday with NO STRENGTH EXERCISE. Just swings. But that's too hard core for my old ass.

I’m currently doing this right now, but with a twist, with a recommendation from bullneck.

the program was restructured later recommending you donsets of 35,15,35,15 instead of 10,15,25,50.

anywho I’ll do:

35 swings

35 push-ups

350meter row

15 swings

15 push-ups 

150 meter rkw

etc...

 

I like the different progression. The set of 50 swings always blows. But adding all the other shit in between is too much for me. 

4/29/18 12:27 AM
10/22/14
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4/29/18 1:26 AM
10/16/13
Posts: 1244

Time to try something new.  Get ups suck ... or at least my form does.  It’s worth a try.  

4/29/18 1:28 AM
11/10/14
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4/29/18 1:55 AM
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Sub. 

4/29/18 5:11 AM
12/13/11
Posts: 7295
This is way too easy lol. Like s warm up for s work out. Try following the extreme kettle bell workout DVD but do it Mon Wed Friday
4/29/18 7:52 AM
7/13/09
Posts: 19962
Neil McCauley - This is way too easy lol. Like s warm up for s work out. Try following the extreme kettle bell workout DVD but do it Mon Wed Friday

We got a bad ass.

4/29/18 8:10 AM
1/1/01
Posts: 8979

.

4/29/18 11:54 AM
6/6/16
Posts: 155
Neil McCauley - This is way too easy lol. Like s warm up for s work out. Try following the extreme kettle bell workout DVD but do it Mon Wed Friday

Well, you are right in a way. If you're already in shape and already working out, this kettlebell routine would not be enough to be your entire workout. If that is the case, you could simply add it to your morning routine as a morning wake-up/ warm-up.

 

But if you are a beginner or you've fallen out of shape, I can assure you this is not an easy routine. You are probably in very top condition, but for most people 100 kettlebell clean/ squat/ press is not going to be a cakewalk. I did a few practice workouts with my 53 lb bell and nearly puked. Obviously I am a fat ass that's why I'm doing this challenge. But you are misleading people, especially beginners, if you say it's easy. It is not.

4/29/18 1:54 PM
3/3/03
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In

4/29/18 2:37 PM
10/22/14
Posts: 4590

Man I'm pumped. I'm all in. I bought a kettle bell a few moths ago and then hurt my back (unrelated) and there it sits. I'm good to go now and about 10-15 lbs heavy, so let's do this shít.

4/29/18 2:41 PM
12/13/11
Posts: 7297
sewich -
Neil McCauley - This is way too easy lol. Like s warm up for s work out. Try following the extreme kettle bell workout DVD but do it Mon Wed Friday

We got a bad ass.

I can do this entire week of workouts in about 20 minutes. Seriously one workout of the extreme kettlebell dvd is more volume and its an hour. This is a joke.

4/29/18 2:45 PM
12/13/11
Posts: 7298
ChazThundergut -
Neil McCauley - This is way too easy lol. Like s warm up for s work out. Try following the extreme kettle bell workout DVD but do it Mon Wed Friday

Well, you are right in a way. If you're already in shape and already working out, this kettlebell routine would not be enough to be your entire workout. If that is the case, you could simply add it to your morning routine as a morning wake-up/ warm-up.

 

But if you are a beginner or you've fallen out of shape, I can assure you this is not an easy routine. You are probably in very top condition, but for most people 100 kettlebell clean/ squat/ press is not going to be a cakewalk. I did a few practice workouts with my 53 lb bell and nearly puked. Obviously I am a fat ass that's why I'm doing this challenge. But you are misleading people, especially beginners, if you say it's easy. It is not.

I am in very good shape but honestly how long do those 100 take? 50 a side. 5 minute? Thats 1 every 3 seconds. 5 min is not a workout. Better than nothing for sure. 

4/29/18 3:10 PM
1/6/10
Posts: 9741
Charles Barkley -


Charles Barkley wilding it up in this mother fucker...

4/29/18 3:15 PM
11/30/11
Posts: 4225

In

4/29/18 3:27 PM
6/1/10
Posts: 14602
pfsjkd -
ChazThundergut - 
pfsjkd -
AlphaSlap - 

That's pretty intense for KB work.

Kudos if you can make it through 30 days.

Every year I do "10,000 swing challenge" from Dan John.  Thinking I may start up this week.

Good luck OP

I do the 10,000 KB swing twice per year (or so I promised myself. I'm late now). Such a goddamn gut check.

But I like the sound of OP's workout but I'm coming off a bad cold and don't think I will be up to start Monday. However, I may try and start it next monday. I'll let you know. Voted up.

10,000??? Holy shit. How does that even work?

 And yes you should totally jump on.

Here's the lay down for the 10,000 KB swing challenge. It sounds intimidating, and it will leave your asshole sucking buttermilk, but it's doable. First time I did it I started with a 35 lb KB. Halfway thru I started working in a 45 lb. Second time I did it, I only used the 45 lb.

Workout for 1 day:

10 swings

2 dips OR 1 pullup OR 5 pushups

15 swings

3 dips OR 2 pullups OR 5 pushups

25 swings

5 dips OR 3 pullups OR 5 pushups

50 swings

Rest 2-3 mins

That totals 100 swings. Repeat the above 4 more times (for a total of 5) to equal 500 swings. That's one day.

Perform the above on Mon, Tues, Thurs, and Fri. Rest on Wed, Sat, and Sun. In 5 weeks you'll have done 10,000 swings. The idea is to NOT do the same strength exercise inbetween the swing sets each day. Mix it up. For example, I would do dips on Mon and Thurs, pullups on Tues and Fri.

There's an option to finish the 10,000 swings in 4 weeks vs 5. You add 500 swings to Saturday with NO STRENGTH EXERCISE. Just swings. But that's too hard core for my old ass.

I will add that I do not do it in that time frame due to BJJ,judo and other training.

I will also switch the reps to 20 swings x5 or 25swings x4

I wore a chest strap during this and burned 650 Cal's in about 35 minutes

4/29/18 3:30 PM
4/10/02
Posts: 4628
Charles Barkley -


Do you wild each kettlebell to the naked?

4/29/18 3:35 PM
3/26/09
Posts: 4723

How much earlier should I be setting my alarm if I want to add this workout to my morning routine?

4/29/18 3:35 PM
6/1/10
Posts: 14603
Neil McCauley - This is way too easy lol. Like s warm up for s work out. Try following the extreme kettle bell workout DVD but do it Mon Wed Friday

You think 100 reps of clean squat press is easy?

4/29/18 5:33 PM
12/13/11
Posts: 7300
AlphaSlap -
Neil McCauley - This is way too easy lol. Like s warm up for s work out. Try following the extreme kettle bell workout DVD but do it Mon Wed Friday

You think 100 reps of clean squat press is easy?

If thats your entire workout for the day? Absolutely. 

Edited: 4/29/18 5:52 PM
6/6/16
Posts: 157
Neil McCauley -
sewich -
Neil McCauley - This is way too easy lol. Like s warm up for s work out. Try following the extreme kettle bell workout DVD but do it Mon Wed Friday

We got a bad ass.

I can do this entire week of workouts in about 20 minutes. Seriously one workout of the extreme kettlebell dvd is more volume and its an hour. This is a joke.

Yea dude it sounds like you should sit out on this challenge. You are WAY past my level. Good for you man keep it up!

4/29/18 5:44 PM
6/6/16
Posts: 158
Eh_J -

How much earlier should I be setting my alarm if I want to add this workout to my morning routine?

30 minutes early. And that will give you plenty of time. The hardest days are the clean/ squat/ press. Even that won't take you very long.

 

The workouts are quick and dirty. You get a lot of bang for your buck when you're doing kettlebells.

 

And again, this isn't an elite level fitness challenge. It's geared towards guys who are at the beginner/ intermediate level. But whatever your fitness level, if you start off each morning with a short kettlebell routine it is going to give you a massive boost in energy that will last you the whole day I promise!

4/30/18 12:02 AM
6/6/16
Posts: 159
FETT_Loadin76_TFK -

Would this kill a fat person?

 

 

 

Asking for a friend :(

No it won't kill you but it might turn you into a skinny person.

 

I am a fat person myself, by the way. I'm only 5'9'' and I weigh 280 lbs. But I'm down from a high point of 320, and I've packed on quite a bit of muscle too. My point is, it's never too late to turn the ship around and start creating the life you want.

Let's do it!!