DJ's 10,000 Swing KB workout

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Cave Canem
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DJ's 10,000 Swing KB workout

Post by Cave Canem » Mon Nov 03, 2014 1:46 am

http://www.t-nation.com/workouts/10000- ... ll-workout

11/1 Day 1- 41:21 24kg KB with 95# strict Press.

11/2 Day 2- 38:20 24kg KB/ 2-3-5 Horizontal row using swiss bar on a squat rack.

I was ready to kill this after Day 1 but I didn't have time to drive to the gym and I couldn't find an excuse not to do it and I tried. Now I want to see if I can get through 18 more workouts. Especially with a rest day to contemplate this more.

As an aside, with my iPod on random the 1st song on day 1 was "O Furtuna", the last song as I was finishing was "My Ride's Here" by Warren Zevon.
Today started with Zappa's "Joe's Garage" and ended with " The Weight" by the band. Weirdly appropriate on both days.

Going forward unless otherwise stated, assume a 24kg KB.
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Mickey O'neil
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Re: DJ's 10,000 Swing KB workout

Post by Mickey O'neil » Mon Nov 03, 2014 10:42 am

I forgot to mention that I think this looks pretty good. Hope you stick with it.

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Re: DJ's 10,000 Swing KB workout

Post by Dunn » Mon Nov 03, 2014 5:24 pm

Glad to see this. Stick with it. I know a few folks who have done this and they said it paid dividends on feeling "more put together" than they normally felt.

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Re: DJ's 10,000 Swing KB workout

Post by Cave Canem » Mon Nov 03, 2014 8:14 pm

Rest day today but feeling the first 2 days in my grip., a general good kind of tired and a big increase in appetite.
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Dunn
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Re: DJ's 10,000 Swing KB workout

Post by Dunn » Mon Nov 03, 2014 9:41 pm

Cave Canem wrote:Rest day today but feeling the first 2 days in my grip., a general good kind of tired and a big increase in appetite.
Any time that I have done a similar volume approach like this with KB work I find that while the daily tonnage doesn't do much, but the weekly build up seems to amp up my appetite some.

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Re: DJ's 10,000 Swing KB workout

Post by TomFurman » Tue Nov 04, 2014 1:01 am

Eat meat and wine... Seriously. The meat satiates. The wine reduces need for dessert.
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Re: DJ's 10,000 Swing KB workout

Post by Cave Canem » Wed Nov 05, 2014 12:22 am

Day 3- Swings with 1-2-3 Goblet Squats (24kg) 35:12

I don't want to compare this to my other times but will wait until squats come up again. It seemed easy tonight to string the low volume sets together in a cluster, especially early on, not having to put the KB down to do a press or horizontal row. My sets of 50 are still broken due to grip issues but I subtract the rest time between broken sets from the total rest at the end of each cluster. Maybe that's wrong but it doesn't feel too bad so far.

Random iPod- Opener- "Knocking on Heaven's Door", Warren Zevon (Zevon is coming up so frequently I'm beginning to wonder how random the iPod setting is.)
Closer- "Love Struck Baby", Stevie Ray Vaughn

3 down, 17 to go.
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Re: DJ's 10,000 Swing KB workout

Post by Cave Canem » Fri Nov 07, 2014 1:48 am

Day 4 - Swings + 1-2-3 Press 100# - 34:39

Comp to day 1: -6:42, +5lb

No rest between 1st two sets in each cluster, :30-:45 between 2nd and 3rd set, ~1 minute between 3rd and 4th. 50s were broken with rest as needed for grip. 1-3 minutes before next cluster. Going to try to keep net rest between start of 50's and start of next cluster to 3:00.

Random iPod Opener- "God's Gonna Cut You Down", Johnny Cash
Closer- "Heard It Through the Grapevine", Credence
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Re: DJ's 10,000 Swing KB workout

Post by Mickey O'neil » Sun Dec 21, 2014 2:23 pm

Are you still doing this?

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Re: DJ's 10,000 Swing KB workout

Post by Mickey O'neil » Sun Dec 21, 2014 3:36 pm

I was reading over that program again and if I didn't think it would interfere with GS training I would like to do it myself. Well, since winter is coming and I may not be riding as much I might be able to give this a go. I need to think on it. Not that you care.

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