05/05/2024 Training Log. Lift & Swing W1D1.

Here's the video of my Instagram reel if you'd like to watch: https://www.instagram.com/reel/C6me4LBS0bR/?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==

Lift & Swing, Week 1 Day 1. Pull

Warmup: glute bridges

A1: pullups-8,7,5

A2: KB swings-10,10,10

B1: single arm DB row-12/12, 12/12, 10/10

B2: KB swings-10,10,10

C1: incline DB curls-10,8,6

C2: KB swings-10,10,10

Total time = 43 minutes

This program combines basic hypertrophy training with simple kettlebell conditioning.

It's a new experiment I'm trying out, but it's super simple. I'm training the same way I usually do – PPL, 3-6 days per week, 3 exercises per session, 2-3 sets per exercise – BUT, I'm alternating each set of each exercise with 10 kettlebell swings.

I used the 32kg/70lb bell for the swings. That's currently the perfect weight for me. It feels light enough to do 90 swings per day, but heavy enough that I actually have to focus on producing power through the hips and planking my abs at the top of each rep.

I followed the session with 25 minutes in the sauna.