Dan John’s 10,000 Kettlebell Swing Challenge – Day 4

So today was pull-ups as my strength movement. My back is easing off nicely and the workout time is still decreasing. I love that feeling when your body starts to adapt.

Today's workout was

10 swings

1 pull-up

15 swings

2 pull-ups

25 swings

3 pull-ups

50 swings

Rest and repeat 4 more times.

The pull-ups did work grip though, and on the 4th and 5th set after the 25 swings, my grip was in real trouble on the last of only 3 pull-ups. Not through lack of gross strength but an ability to hold the bar. Stupid endurance sport! That said, the 3 mins rest is more than enough now, so I'll drop down to 2 mins between sets from Sunday.

image of man in yellow shirt performing pull up from behind
Last one...

I've taped up my hands the last couple of times, and they have somewhat hardened after ripping them to shreds in the first two days.

image of callusts on hand
Healing slowly...

Not sure there will be many more photos to take on the next posts. Rest day tomorrow (although I'm going for a little spin on the bike) and then back to the front squats. Conceptually I'm through my first round of 4 workouts. 4 more rounds to go.

2,000 swings down, 8,000 to go.