10,000 Swing Challenge

This is my plan to be able to meet the 333 swings a day challenge.

10,000 Swing Challenge
by Lisa Shaffer

1.  Two arm Swing ladder using one size bell. 10, 15, 20, 25, 20, 15, 10 = 115 swings.  (You do 10 reps with a small break (10-15 seconds), and then do 15 reps with another small break, etc.)  with my 8kg (17.6lb)

 2.    10 one arm swing (R,L), Then 20 alternating swings (x2) =80 swings (one min rest after each set is done) with my 8kg (17.6lb)

3.   Pyramid two arm Swing ladders with multiple size bells are also a great way to get a lot of reps done in one set. For example; 12kg(26.4lb) bell x 10 swings, 10kg(22lb) bell x 15 swings and a 8kg(17.6lb) bell x 25 swings= 50 swings. (1 min rest after this set is done)

4.    10 one arm swing (R,L), Then 20 alternating swings (x2) =80 swings (one min rest after each set is done) with my 8kg (17.6lb)

5.   8 two arm swings. With 10kg (22lb)

January 2011 Rotation!

Where has this gone to!

Today is the last day of 2010 and I am so far behind on reviewing the workouts I have done that I am just going to start reviewing the workouts I do next year (tomorrow).

I have been thinking a lot these past couple of days about January's rotation and I thought I had it nailed down with doing the Firm Express Advanced rotation, but then I saw the Kettlebell Swing Challenge on Lisa Shaffer's site. http://nofearfitness.com/articles/10000-swing-challenge.php.  So now I am going to be doing the swing challenge and the Firm's Express intermediate rotation.  That's 333 Swings a day.  It is a good thing the Firm Express workouts are short.

Here is my January Rotation: