100ish 28kg swings with some pressups and squats inbetween swing sets (I lost count)

Today Heavy Day

C&P Ladder (1)@24kg(2,3,4,5)@16kg*5 WITH Chinups (1,1,1,1,1)*5

24kg 1HS 120 in just over 4 minutes.

Swings were real strong today, pretty close to continuous swinging, did something like 2 sets of 40 and 2 sets of 20 swapping hand every 10. I think if I swung continuously I'd be around 170, only had around 20 breaths worth of rest (some faster than others).

Was very wet, muddy, and slippery, had to slow down and take it easy.

Afternoon

C&P Ladder (1,2,3,4,5)@16kg*5 WITH Chinups (1,1,1,1,1)*5

Monday Light Day

C&P Ladder (1)@24kg (2,3)@16kg*5 WITH Chinups (1,1,1)*5

28kg swings 100 in 6 mins

Today Medium Day
Morning

C&P Ladder (1)@24kg(2,3,4)@16kg*5 WITH Chinups (1,1,1,1)*5

Afternoon

Touch rugby 2hrs

Approaching 13 weeks on ROP now I believe, going to deload after my next heavy day and probably do S&T to build my 24kg numbers up a bit so I can do ROP with 24kg.

C&P Ladder (1)@24kg(2,3,4,5)@16kg*5 WITH Chinups (1,1,1,1,1)*5

32kg swings 75 in 3 minutes.

First cycle of ROP (13 weeks) complete with 16kg. Need to find a way to bridge the gap between 16kg ROP and 24kg ROP, 16kg is just getting far too easy now.

Ok so it's been a while, but I still continued to train!

I just did S&T by the book with 24kg, I didn't test at the end, but this was quite tough considering I'd only ever got 1 rep with 24kg before starting S&T, some of the days were quite the struggle (I know it is mostly meant to be easy training but...) but I managed to get all the reps, including the days with 3 reps so my press has increased quite nicely. Whilst doing this program I did a few runs (2-3/week) and some swings/pushups almost daily.

I'm running a 10km race in April but unfortunately I've moved house and it's really hilly around here in yorkshire so I'm constantly running hills, and due to this I've started to get Achilles tendonitis. So I decided I'll finally give Dan Johns' 10'000 swing challenge a try whilst that heals up.

This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
By continuing to use this site, you are consenting to our use of cookies.