Dan John’s 10,000 Kettlebell Swing Challenge – Day 1

Today I started Dan John's 10,000 kettlebell swing challenge.

I'd been recently looking for something to kickstart my training, and although I'd read about this when the article above was published, it was reading Intervention (also by Dan John) that got me thinking about it again. Lately, my training has been very unstructured, but I've found myself with increasing motivation to do something that I can really give my all to.

Because of other commitments, I'll only be averaging 4 sessions a week over the next 5 (not 4) weeks to get it done. As a compromise I'm planning to do the strength movements every session (even on the weeks I do hit 5 sessions). I'm not fussed that its over 5 weeks, as 10,000 swings is 10,000 swings - I am under no illusion it will be easy either way!

And so today I started...

Image of 24kg kettlebell on mat with drips of sweat
My nemesis....

For an indication of what that looked like, todays session was:

10 kettlebell swings

1 front squat

15 kettlebell swings

2 front squat

25 kettlebell swings

3 front squat

50 kettlebell swings

Rest and repeat 4 more times.

It was a bit of a baptism of fire. I'm not particularly well conditioned and the whole 5 sets with a 24kg kettlebell and 50kg front squat took me 53 mins to grind through! The first set was done in 5 mins....the last one took nearly 11!

The weights will stay the same across the 20 workouts, and the other movements I have selected are overhead press, dips and pull ups. Hopefully as my fitness and strength improve, the time will come down.

But today was carnage. I've already ripped a sizeable portion of  skin off one finger, and so I'm looking forward to another 500 swings on that tomorrow. 50 consecutive swings was just too much after that first set, and so I soon started to break it down as best I could to retain form. It got ugly. But it got done. Only 9,500 swings to go.....

Image of calluses and tape on hands
I have a feeling this might be the best they look for a while...

That's all for now folks, but stay posted for more updates on my progress.