« Dumbbell Bench Press | Main | Perfecting the Press Day One: Heavy Session »

April 24, 2011

Swing Ladders (180 Swings Total)

20 Two Arm Swings x 16kg
20 Two Arm Swings x 24kg
20 Two Arm Swings x 32kg

5L+5Rx2 One Arm Swings x 16kg
5L+5Rx2 One Arm Swings x 24kg
20 Two Arm Swings x 32kg

10L+10R One Arm Swings x 16kg
10L+10R One Arm Swings x 24kg
20 Two Arm Swings x 32kg

180 swings total.

So this is playing with the genius swing progressions by Tracey Refikind, RKC, from the 2011 RKC Instructor Manual.  I can totally see how this is an amazing way to work up to large volumes of swings.

I'm going to start with this (one ladder) and work my way up, adding one rung every few workouts, until I get to four full ladders.

 

Posted |

June 2012

Sun Mon Tue Wed Thu Fri Sat
          1 2
3 4 5 6 7 8 9
10 11 12 13 14 15 16
17 18 19 20 21 22 23
24 25 26 27 28 29 30

Archives

More...

Return of the Kettlebell

  • Kettlebell Muscle Gain

Josh's Websites

About

Blog powered by TypePad

Workouts Visitor Counter

  • Statcounter

Vince Delmonte's No Nonsense Muscle Building

  • get the book here:

My Mentors

  • The Landmark Forum
    Remove all of the mental blocks in your fitness. Find out why "trying really hard" and "wanting it really bad" hasn't gotten you to the level of fitness you want. If you feel "stuck", this is how you get to the next level.
  • Z-Health Performance Solutions
    Transform the way your body moves. Tiger Woods and Michael Jordan move so powerfully and so gracefully because their mind has a better "map" of their body. Z Health clears up where your body's map has fuzzy spots, and in turn you are stronger, faster, more powerful, and more graceful.
  • Pavel Tsatsouline
    Pavel is the Russian Kettlebell Head Instructor. This is the school for strength and fitness like no other.
  • Dan John
    Dan is a world class strength coach who simplifies strength and fitness in a powerful and unbelievable way. I had a breakthrough as a trainer when I heard him say "People think it takes hard work to produce high level athletes. It doesn't take hard work. Producing high level athletes takes play."

Personal Records

  • 52lb kettlebell snatches - 68 (one hand switch)
  • Handstand Pushups (against a wall) - 5
  • Pistols (one legged squats, butt to floor) - 20 each leg in 10 minutes
  • Tactical (bar to chest) Pullups w/ 52lb kettlbell - 2
  • Chinups - 16
  • mile run - 4:26

Twitter Updates

    follow me on Twitter

    Twitter

    • See What I'm up to on Twitter!

    Certified Kettlebell Instructor

    • RKC Certified

      I'm a huge fan of all things RKC and Dragon Door - that's why I buy my kettlebells there, I buy kettlebell books from there, and I even got my kettlebell certification there. I'm an affiliate, and I get a commission if you get stuff from them, and that pays for me to be able to spend time writing this blog. I'm also friends with everyone there, and they're good people. So what I'm saying is, my opinion is a little biased towards the RKC, but it's only because I think it's the best kettlebell information organization out there, and I've invested my kettlebell education there.

    Fighter Workouts for Fat Loss

    • FW4FL For Women
    • FW4FL for Men

    Google Ads

    Gwen Stefani's Personal Trainer