November Kettlebell 200 Swing Daily Challenge, Day 17, Double the Madness!
Posted Nov 01 2010 12:00am
The November 200 Swing Daily Challenge is almost over, thank God. I am so sick and tired of doing swings at the end of every single training session. Oh well, if it was easy then everybody would do it. Everyone would be lean, healthy and strong too, right? But the fact is if you want people to be jealous of your physique and "wish they had the time" to train like you do, then you have to put your work in.
Here is a workout to help you build some upper body strength and power with swings at the end to make sure you do your swings for the day. I added Fat Gripz to the mix to help work my grip strength. If you have access to this tool or fat bars at your gym then use them. A fat grip will make your hands very strong, which is important for manual labour, sports, and unfortunate incidents when violence is required.
Barbell Clean and Press
work up to a max single
do a set of pull-ups between each set
Standing Barbell Press
clean the weight once and then press it for 5x5
since you just did heavy presses, drop the weight and work on strict form to target the shoulders and triceps
do a set of curls between each set of presses
I used a for 200 total swings
used whatever you can handle for sets of 20
I don't make any money if you order Fat Gripz but I highly recommend them. They allow you to work your grip while doing your regular lifts, which is a great way to maximize your time. Heavy kettlebells are great too because they tend to have thicker handles.