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November Kettlebell 200 Swing Daily Challenge, Day 21, Plus Strongman Practice

Posted Nov 01 2010 12:00am

The November Kettlebell 200 Swing Daily Challenge is almost over and I am ready for it! I am so beat up from yesterday's front squat and stone lifting extravaganza that I really didn't want to hit my 200 swings today. I am also really bored of them, and even starting to detest them! I guess that's part of the challenge, building the discipline to get your work in even when you don't want to do it.

Anyways, to mix things up a little bit I chose to do my 200 swings in freestyle fashion. Basically kettlebell juggling and counting each hip thrust (rep that sends the kettlebell forward) as a swing. This the training session more fun and more challenging as well.

The 200 freestyle reps is all the work I did today because I am so beat up. If it weren't for the swings I wouldn't have trained at all, but if you are feeling fresh, feel free to add some presses, pull-ups, lunges and squats to round out this training session.

    • 5 minutes of joint circles and mobility drills
    • push-ups, sit-ups, lunges, etc
    • 200 total reps in under 10 minutes
    • moving from swings to high pulls, to bottoms up cleans, to Figure 8 to hold, etc
 If you are pressed for time but want to do a full body workout (great for the holiday season) then try out this kettlebell combo from

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