Dan John’s 10,000 Kettlebell Swing Challenge – Day 3

So Day 3 of the 10,000 Kettlebell swing challenge came around awful fast. Yesterday my back was in pieces, not because I think my technique lets me down, but because of the volume through the hamstrings and glutes, they have tightened up causing imbalances elsewhere.

Anyway, a massage yesterday helped, and this morning, the tightness had faded.

Today's strength move was dips. The workout looked like this:

10 kettlebell swings

2 dips

15 kettlebell swings

3 dips

25 kettlebell swings

5 dips

50 kettlebell swings

Repeat 5 times.

two barbells in a power rack set up for dipping


Although my hands were not in a good way this was the best workout so far. My grip strength is noticeably extended, and having greased the groove of the movement, it just seemed to go quicker/easier

Time for the work is now down to 47 mins including the standardised 3 mins rest I take between sets. I think I'll knock that down to 2 mins soon though as its more than adequate. Pull ups tomorrow then back to the front squats on Sunday after a rest day.

8,500 to go...