The Beast and Double 32kg’s my swing buddies for today.
On the 300 a day Swing Challenge for 30 Days and I had the bright idea to make it more challenging.
100 reps in the Double Swing with 32kg’s – good for me, not in good enough condition to do 10 OTM, needed 12 rounds, the reps were good reps. Good setup, relaxed arms, wide enough in my stance, shoulders in the socket, a little tighter arc and pushing into the ground and driving the hips to lockout with the abs “tight”. Was getting a good hinge and not “arming it”, lost the jerkiness and extraneous movement. It looked smooth and not strained. I can build up on that.
Tabata 20:10 8 Rounds w 48kg 2 arm Swing – I thought this might crush me and I finished with 100 reps in 6.5 rounds or under 4 minutes, could have done more so I had a small reserve
10 rds 10 reps OTM 2 arm swing 48kg – took the easy path to bring it home or wave my effort
Hand is continuing to heal and when it is I will bring back the 1 arm 48kg swings to see how all this swinging has improved my heavy single arm work.
Brettzeled myself several times, a little tight from the swinging and sore, my hips are limbering up. “Motion is the lotion.”
Before I started this adventure I picked 4 of the 5 exercises from my book and “juiced” myself…my term for using DNS on myself. Pretty intense, you swallow as your CNS reboots, your scalp tingles and I remember thinking “this is exercise and I might be too tired to swing.” Fortunately I was not, reaped some benefit today and based on what I did I will see another spike/boost in the next 1-2 days. I will recover a little faster, in fact I don’t feel that wiped out at all and the weights will suddenly feel “lighter”, my breathing will be slower during exertion so I wind up doing more reps per set OR more reps OR a heavier weight. It’s a beautiful thing
Simply look up in the top left corner of the website and you can order your copy for the price of a Gymboss. I am on my 4th Gymboss so they wear out, while the knowledge you will gain does not, it helps you from the time you start using it for the rest of your life.
My sister remarked to my Mom that she likes the movements because she can do them at home and it “relaxes her”. That is a benefit ….when your stabilizers actually stabilize instead of trying to Breathe! for you….they are allowed to then rest vs. being on all the time. That is relaxing. You save energy….which then is available for recovery….then you get stronger and the cycle continues. One of many ways it works, you don’t have to understand it for it to work for you, you will know it is working.
People not familiar with exercises comment to me that they barely need the book, the illustrations essentially show you how to position yourself, where you should feel something etc. It was made to be easy to implement and it is.
Realize your full athletic potential, whatever type of athlete you are.
We have heard of the phrase “Gluteal Amnesia” which means someone has spent so much time seated that their glutes are not fully firing. Generally accepted as fact, the muscles need to fire to contribute, if they don’t fire nothing really happens.
So what happens when you get those deep, hard to reach breathing/core muscles to further wake up and start “pulling their own weight” so to speak. The weight feels light, more muscle working against the same amount of weight.
I did not say it was Nobel prize level, just that it works. Common sense.
Order your copy on the top left of the web page. Weightlifter, golfer, runner, baseball, football, basketball, cyclist doesn’t really matter what the sport is….the human body remains the same and we all Breathe…if we don’t we die.
It might be important.
Yours in Strength,
StrongFirst Kettlebell Instructor
Crossfit Kettlebell Instructor and Trainer
Hardstyle Kettlebell Certified
41 years of experience in the iron game and still improving …it is a wonderful thing….feel it for yourself