Very sore legs, 65-degree weather, Dusk, and a 70lb kettlebell made for a great kettlebell session tonight. The 70lb kettlebell arrived Wednesday so I decided to use that one tonight as the 53 was too easy on Tuesday. I surprised myself with being able to do 10 more reps tonight than I did Tuesday, despite going heavier, and having beat-up legs. 270 total reps! I was sucking wind hard after each set, but found myself recovering very well within the allowed minute. My form stayed tight and I was getting good ROM on the swings. The last set was 70 reps, with the first 40 done single-armed, then double-armed for the last 30. Afterwards, it only took two minutes to regain a normal breathing rate. I am definitely liking the improved endurance and work capacity.
Next week is the final week of swings, and reps increase to 50 per set. I think I will continue with the 70lber.
Warmups - 5 minutes:
Wall Squats x40
Pumps x20
Workout - 12 minutes continuous - 70lb bell used - 270 total reps:
One-arm swings x40
1 minute active rest
One-arm swings x40
1 minute active rest
One-arm swings x40
1 minute active rest
One-arm swings x40
1 minute active rest
One-arm swings x40
1 minute active rest
One-arm swings x40
Double-arm swings x30
Cooldown
Duration: 17 minutes