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Started By
Message
10,000 KB Swing Lent Challenge
Posted on 12/27/22 at 3:59 pm
Posted on 12/27/22 at 3:59 pm
OK so many of us have been going hard with the barbell for 6+ months now and with Strongville coming up in January and Superset for February, I wanted to give everyone an alternative program to do for Lent that will give them a break from the barbell. If you choose this route, you will complete the first 3 weeks of superset (Jan 30th- Feb 18th). The 4th week you can choose to try and cram it in or take a mini deload. If you choice to cram it in, I suggest simply adding in a 4th day to the first 3 weeks of the month instead of cramming everything in right before this challenge.
Make no mistake, this challenge will not be easy by any means. I wanted to post this early in case some wanted to participate and needed to get some equipment like a KB. If you need help with anything ask. If you are having issues with the diet, ask. If you don’t know how to do an exercise….ask.
Lent Dates-
Starts Ash Wednesday- 2/22
Ends Holy Thursday- 4/6
Goals:
1- Give the joints a break and get the shoulders health
2- Shed bodyfat
3- Increase conditioning
4- Become really proficient in the bodyweight exercises
5- Strength the hips, glutes, hamstrings
This will be a play on Dan John’s 10K. The Original Program had you doing 10k swings in 30 days, going 5 days a week for 500 swings per workout. We are going to modify this to fit the lent time frame and cut back on how hard it is.
The original challenge and the challenge revisited can be found here
Original
revisited
Diet:ok this is prescribed by bodyweight and we will be using the leangains calc to calculate macros with the goal of losing 1-1.5lbs per week, the calc can be found here and you select the leangains calc from the drop down menu.
We are not getting crazy here, we are going to stick with this throughout the program as I believe we can titrate up the walks to keep the fat loss going. If you find yourself plateau for 10 days or so and waist measurement is not changing, then you can cut out direct sources of carbs on off days and lower the cals only on those days. This would mean lower cals and pretty much just meat and veggies on those days. The other option is to raise protein, can be upto 60% of calories.
I am going to give calories and macro breakdown as follows roughly 39% pro/28%fat/33%carbs:
Weight & calorie/macro breakdown (kcal/pro/fat/carb)
225 and above- 2350/250g/80g/160g
200-225- 2050/200g/70g/155g
185-200- 1900/185g/60g/155g
Below 185lbs- 1800/175g/60g/140g
Make no mistake, this challenge will not be easy by any means. I wanted to post this early in case some wanted to participate and needed to get some equipment like a KB. If you need help with anything ask. If you are having issues with the diet, ask. If you don’t know how to do an exercise….ask.
Lent Dates-
Starts Ash Wednesday- 2/22
Ends Holy Thursday- 4/6
Goals:
1- Give the joints a break and get the shoulders health
2- Shed bodyfat
3- Increase conditioning
4- Become really proficient in the bodyweight exercises
5- Strength the hips, glutes, hamstrings
This will be a play on Dan John’s 10K. The Original Program had you doing 10k swings in 30 days, going 5 days a week for 500 swings per workout. We are going to modify this to fit the lent time frame and cut back on how hard it is.
The original challenge and the challenge revisited can be found here
Original
revisited
Diet:ok this is prescribed by bodyweight and we will be using the leangains calc to calculate macros with the goal of losing 1-1.5lbs per week, the calc can be found here and you select the leangains calc from the drop down menu.
We are not getting crazy here, we are going to stick with this throughout the program as I believe we can titrate up the walks to keep the fat loss going. If you find yourself plateau for 10 days or so and waist measurement is not changing, then you can cut out direct sources of carbs on off days and lower the cals only on those days. This would mean lower cals and pretty much just meat and veggies on those days. The other option is to raise protein, can be upto 60% of calories.
I am going to give calories and macro breakdown as follows roughly 39% pro/28%fat/33%carbs:
Weight & calorie/macro breakdown (kcal/pro/fat/carb)
225 and above- 2350/250g/80g/160g
200-225- 2050/200g/70g/155g
185-200- 1900/185g/60g/155g
Below 185lbs- 1800/175g/60g/140g
3
Posted on 12/27/22 at 3:59 pm to lsu777
Shoulder Health:
1- goal is to work up to 100 broomstick dislocates 4x per week. We will start at 40, adding every week.
2- goal is work up to 7 total min of hanging in the pullup position(pronated) with arms at essentially shoulder width. This will help grip and shoulder health (see dr kirsch research)
Cardio:
We are going to work up to the Greyskull 360 fatloss challenge. It is no longer available online but the rules are simple- work up to 360 minutes of walking a week (60 min 6 days per week). Original challenge was fasted walking. If you can do that…..great, key, like the PPSA recover walks, is just getting the work in, period. Start with 30 minutes 6 days per week. Add 10 minutes per day every week until you reach the 360 challenge. If you are already doing this, simply add in a weighted vest or if on a treadmill, use the incline feature. Simple, effective training that everyone can do. This is meant to aide in fatloss and recovery, not break you down and slow recovery so don’t go crazy here and over do it.
The Program
Excel file of program
Ok the program is pretty simple. We will do 4 days per week. The 1st week starts on a Wednesday and the last week ends on a Thursday so everyone can do their good Friday feast. We are aiming for 30 workouts over the course of lent. You will need to complete a minimum of 28 of the workouts to complete the challenge.
I have laid the program out into 3 parts:
1) Warmup
2) Main Program
3) Finisher
The Finisher is optional and is there to get in some direct arm work. The warmup and the main program must be completed a minimum of 28 times to complete the program. If your goal is strictly fat loss you can sub in 15-20 min of sled walks in place of the finisher if you would like. These should be challenging but not killer as to not interfere with the program.
For the warmup we will start with 40 total broomstick dislocates and hopefully at least 60s of hanging. We will add reps/time every week trying to get to 100 & 7 min by the end of lent. For the bear crawls/reverse bear crawls….these are not to be done fast. They are to be done slow and deliberate with the but down. You can sub jumping jacks for this if you can not do them for any reason. On the jumps…try and progress these over time.
For the main program we will be doing 24 supersets every day. Each superset will consist of an exercise in the major movement patterns supersetted with KB swings.
We will be using a 53lbs bell for men/36lbs for women and we will complete 24 sets of 15 each training session (360 reps). I have listed some suggested exercises for each pattern, but you can sub any you would like so long as it does not involve the barbell and does not involve loading the spine directly and allows some scap movement if possible on pushes.
The Major patterns are:
1) Hinge- this will be the KB swing russian style
2) Vertical Pull- think pullups/chin-ups/Lat pulldown
3) Vertical Push- think DB press/Landmine Press/ HSPU
4) Squat- think Goblet Squat/ Front Racked Squat/ landmine Squat/ belt squat
5) Loaded Carry- think farmers carry/ waiters walk/ suitcase carry/sandbag carries
6) Horizontal Pull- think ring rows/ Fat man rows/ DB rows
7) Horizontal Push- think pushup variations/ floor presses/bosu ball presses/dips
8) Lunge- any lunge variation
9) Abs- hanging leg raises/ab rollouts/ ghd situps
We will do 3 supersets of each movement with the kb swing each day for a total of 24 supersets.
Progression- I have listed rep ranges on the excel file. Use a weight that allows you to get the minimum reps listed. When you can complete the reps on the higher end listed, go up and weight and start back at the minimum adding reps every time until you can get all 3 sets of max reps, then add again.
The exercises listed are just examples. Feel free to sub if you would like, just have it match movement patterns. I tried to list 4 variations for most so nobody gets bored with the same supersets over and over again.
Rest time- we will start with a minimum of 60s between supersets. Most supersets will take about 45s to 1 min. so looking at a minimum of 48min for the main program plus warmup so looking at a 1-hour time commit minimum to start if you do not do the finisher. If you want to do the finisher, factor in 75-90min. Slowly you can whittle the rest times down if you would like. Also to start, if you need longer…take it.
Hand care- ok this is going to be a big thing to complete this challenge. You will need to take care of calluses and use chalk. Another option is using the gymnastic grips that many crossfitters use. Last option is just use gloves. Normally I don’t recommend gloves or grip, but this challenge is going to mess with your grip more than any other program so its better to use them and complete the program than have to stop due to a torn calluses. Rogue and other companies have the grips.
1- goal is to work up to 100 broomstick dislocates 4x per week. We will start at 40, adding every week.
2- goal is work up to 7 total min of hanging in the pullup position(pronated) with arms at essentially shoulder width. This will help grip and shoulder health (see dr kirsch research)
Cardio:
We are going to work up to the Greyskull 360 fatloss challenge. It is no longer available online but the rules are simple- work up to 360 minutes of walking a week (60 min 6 days per week). Original challenge was fasted walking. If you can do that…..great, key, like the PPSA recover walks, is just getting the work in, period. Start with 30 minutes 6 days per week. Add 10 minutes per day every week until you reach the 360 challenge. If you are already doing this, simply add in a weighted vest or if on a treadmill, use the incline feature. Simple, effective training that everyone can do. This is meant to aide in fatloss and recovery, not break you down and slow recovery so don’t go crazy here and over do it.
The Program
Excel file of program
Ok the program is pretty simple. We will do 4 days per week. The 1st week starts on a Wednesday and the last week ends on a Thursday so everyone can do their good Friday feast. We are aiming for 30 workouts over the course of lent. You will need to complete a minimum of 28 of the workouts to complete the challenge.
I have laid the program out into 3 parts:
1) Warmup
2) Main Program
3) Finisher
The Finisher is optional and is there to get in some direct arm work. The warmup and the main program must be completed a minimum of 28 times to complete the program. If your goal is strictly fat loss you can sub in 15-20 min of sled walks in place of the finisher if you would like. These should be challenging but not killer as to not interfere with the program.
For the warmup we will start with 40 total broomstick dislocates and hopefully at least 60s of hanging. We will add reps/time every week trying to get to 100 & 7 min by the end of lent. For the bear crawls/reverse bear crawls….these are not to be done fast. They are to be done slow and deliberate with the but down. You can sub jumping jacks for this if you can not do them for any reason. On the jumps…try and progress these over time.
For the main program we will be doing 24 supersets every day. Each superset will consist of an exercise in the major movement patterns supersetted with KB swings.
We will be using a 53lbs bell for men/36lbs for women and we will complete 24 sets of 15 each training session (360 reps). I have listed some suggested exercises for each pattern, but you can sub any you would like so long as it does not involve the barbell and does not involve loading the spine directly and allows some scap movement if possible on pushes.
The Major patterns are:
1) Hinge- this will be the KB swing russian style
2) Vertical Pull- think pullups/chin-ups/Lat pulldown
3) Vertical Push- think DB press/Landmine Press/ HSPU
4) Squat- think Goblet Squat/ Front Racked Squat/ landmine Squat/ belt squat
5) Loaded Carry- think farmers carry/ waiters walk/ suitcase carry/sandbag carries
6) Horizontal Pull- think ring rows/ Fat man rows/ DB rows
7) Horizontal Push- think pushup variations/ floor presses/bosu ball presses/dips
8) Lunge- any lunge variation
9) Abs- hanging leg raises/ab rollouts/ ghd situps
We will do 3 supersets of each movement with the kb swing each day for a total of 24 supersets.
Progression- I have listed rep ranges on the excel file. Use a weight that allows you to get the minimum reps listed. When you can complete the reps on the higher end listed, go up and weight and start back at the minimum adding reps every time until you can get all 3 sets of max reps, then add again.
The exercises listed are just examples. Feel free to sub if you would like, just have it match movement patterns. I tried to list 4 variations for most so nobody gets bored with the same supersets over and over again.
Rest time- we will start with a minimum of 60s between supersets. Most supersets will take about 45s to 1 min. so looking at a minimum of 48min for the main program plus warmup so looking at a 1-hour time commit minimum to start if you do not do the finisher. If you want to do the finisher, factor in 75-90min. Slowly you can whittle the rest times down if you would like. Also to start, if you need longer…take it.
Hand care- ok this is going to be a big thing to complete this challenge. You will need to take care of calluses and use chalk. Another option is using the gymnastic grips that many crossfitters use. Last option is just use gloves. Normally I don’t recommend gloves or grip, but this challenge is going to mess with your grip more than any other program so its better to use them and complete the program than have to stop due to a torn calluses. Rogue and other companies have the grips.
This post was edited on 12/27/22 at 4:00 pm
Posted on 12/27/22 at 3:59 pm to lsu777
This post was edited on 12/27/22 at 4:00 pm
Posted on 12/27/22 at 4:01 pm to lsu777
ok guys, been a lot of questoning of the length of the workout
its really simple...we have 28 workouts where you must get in 360kb swings
you must get in the walks
you must get in the warmup
you can not do any barbell work nor load the spine directly with machines either
other then that.....just get it in how ever you want
want to do 24 sets of 15...good
15 sets of 24....good
10 sets of 36.....good
36 sets of 10...good
want to do more lifts on the other movement patterns...good; want less...good
I DO NOT CARE!!
JUST GET THE SWINGS, THE WARMUP, & THE WALKS IN!!!
Everything else is gravy
need extra help losing fat- ECA Stack & replace carbs/fat with more protein, reduce xt.
need better recovery- sleep more and take creatine.
need a better pump- cialis and citrulline
if you wanna go anabolic any of the sarms with keep muscle on you nand any of the iconic formulaiton black series will work. Abolic from true nutrition works as does phosphatidic acid.
I know this workout is going to be hard, its why its called a challenge!!
its really simple...we have 28 workouts where you must get in 360kb swings
you must get in the walks
you must get in the warmup
you can not do any barbell work nor load the spine directly with machines either
other then that.....just get it in how ever you want
want to do 24 sets of 15...good
15 sets of 24....good
10 sets of 36.....good
36 sets of 10...good
want to do more lifts on the other movement patterns...good; want less...good
I DO NOT CARE!!
JUST GET THE SWINGS, THE WARMUP, & THE WALKS IN!!!
Everything else is gravy
need extra help losing fat- ECA Stack & replace carbs/fat with more protein, reduce xt.
need better recovery- sleep more and take creatine.
need a better pump- cialis and citrulline
if you wanna go anabolic any of the sarms with keep muscle on you nand any of the iconic formulaiton black series will work. Abolic from true nutrition works as does phosphatidic acid.
I know this workout is going to be hard, its why its called a challenge!!
This post was edited on 12/29/22 at 12:54 pm
Posted on 12/28/22 at 9:01 am to lsu777
Have you done this workout yet? Looks daunting
This post was edited on 12/28/22 at 9:04 am
Posted on 12/28/22 at 10:13 am to NewOrleansBlend
quote:
Have you done this workout yet? Looks daunting
no but the 10k kb challenge in a month has been completed plenty of times, this is much easier than that.
and yea it is daunting....its called a challenge for a reason.
Posted on 12/28/22 at 11:00 am to lsu777
I would try something before recommmending others do it
Accessory movement reps on the 10k challenge are in the 1-6 rep range, mostly 1-3. This isn’t similar to what you propose.
Have you done the calculations? Based on your program i estimate it would take 100 minutes a day (assuming 30 seconds of work for each set), or almost 7 hours a week of intense exercise. Then add in an additional 6 hours of walking a week
Accessory movement reps on the 10k challenge are in the 1-6 rep range, mostly 1-3. This isn’t similar to what you propose.
Have you done the calculations? Based on your program i estimate it would take 100 minutes a day (assuming 30 seconds of work for each set), or almost 7 hours a week of intense exercise. Then add in an additional 6 hours of walking a week
This post was edited on 12/28/22 at 11:05 am
Posted on 12/28/22 at 11:23 am to lsu777
Oh you endorse this, I’m all in.
Posted on 12/28/22 at 11:46 am to NewOrleansBlend
quote:
I would try something before recommmending others do it
Accessory movement reps on the 10k challenge are in the 1-6 rep range, mostly 1-3. This isn’t similar to what you propose.
Have you done the calculations? Based on your program i estimate it would take 100 minutes a day (assuming 30 seconds of work for each set), or almost 7 hours a week of intense exercise. Then add in an additional 6 hours of walking a week
its 48 sets
each set should take 30s or so, with 1 min rest. so yea 90m or so. I said that up front.
people are more than welcome to change as they see fit, i just did recommendations
and yes i know my rep ranges are higher than the revisted challenge...mainly because i am recommending mainly bodyweight work to help rebuild tendon strength
wouldnt do much good to drop and do 1 pushup, 15 kb swings, 2 pushups etc.....essentially wasting time with the pushups
2nd we are stretching this out 50% longer than the og challenge. we are really shooting for 28 workouts in 46ish days
the original is 20 workouts in 30 days. so 50% longer and only 2 on 1 off, 2 on 2 off approach vs 5 days straight as Dan originally posted it.
also i am only suggesting 15 sets of 15 not sets up to 50 as DJ laid out. only doing 360 swings per day not 500.
if someone can not complete the challenge then they should go down in weights or modify the sets.nothing is set in stone and i made it clear it was just examples and to pick an exercise from the movement catagory and plug it in. if one doesnt want to use the recommended rep ranges, adjust as you prefer. point is to get the 10k kb swings in though. and again the finisher is optional.
as far as the walking, squatober required 60min walk everyday and 5 days a week of squating and people handled that fine. i didnt say start at 360min, i said start at 30min and titrate up as needed to avoid plateau.
the whole point of this challenge is to up the conditioing, rebuild tendon strength, give the body a break from the barbell and to cause a massive body recomposition.
Posted on 12/29/22 at 8:09 am to lsu777
I did Simple and Sinister for a while. That was 100 swings (single arm) and Turkish Get Ups. That took a little over 30 mins to do. This is WAY more than that.
Posted on 12/29/22 at 8:28 am to Aubie Spr96
quote:
I did Simple and Sinister for a while. That was 100 swings (single arm) and Turkish Get Ups. That took a little over 30 mins to do. This is WAY more than that.
i get it. cut back some of the reps then.
the 10k isnt something i just made up, its DJs challenge. what i laid out is just an example of how to do it. he has other examples in the links.
Posted on 12/30/22 at 5:11 pm to lsu777
Oooooo this looks interesting.
Posted on 12/30/22 at 6:40 pm to Lazy But Talented
I completed the 10k KB challenge (one month version) a few years ago. It was a decent change of pace from the 5/3/1 work I was doing. However, I wasn’t a big fan of it. Two weeks in and I became very bored of it. I completed it because I wanted to complete the challenge, but didn’t notice any gains (strength or aerobic). I did tear my hands up…
Good luck with the program, fellas.
Good luck with the program, fellas.
Posted on 1/5/23 at 9:25 am to DaddBodd
Pushing this to the top again. I know you said the response wasn’t great, but my son and I were chatting about this and we are down to run this for a month (so we would prolly do it 5day a week or 3 on 1 off or something) due to travel end of Feb early March. I think we could do it for 30 days tho.
We figured with all the work/thought you put into it that it should be worth doing, and we have been going hard AF on PPSA since sept1 so some joint rehab and conditioning would be welcome.
Not sure if you are beta testing a program for the wider public or just sharing something personal you’re gonna do. Do you want us to also track weight/measurements/take photos throughout it? If so we could do that but would probably not post the shirtless photos on here :)
We figured with all the work/thought you put into it that it should be worth doing, and we have been going hard AF on PPSA since sept1 so some joint rehab and conditioning would be welcome.
Not sure if you are beta testing a program for the wider public or just sharing something personal you’re gonna do. Do you want us to also track weight/measurements/take photos throughout it? If so we could do that but would probably not post the shirtless photos on here :)
Posted on 1/5/23 at 9:30 am to Canuck Tiger
quote:
Pushing this to the top again. I know you said the response wasn’t great, but my son and I were chatting about this and we are down to run this for a month (so we would prolly do it 5day a week or 3 on 1 off or something) due to travel end of Feb early March. I think we could do it for 30 days tho.
We figured with all the work/thought you put into it that it should be worth doing, and we have been going hard AF on PPSA since sept1 so some joint rehab and conditioning would be welcome.
Not sure if you are beta testing a program for the wider public or just sharing something personal you’re gonna do. Do you want us to also track weight/measurements/take photos throughout it? If so we could do that but would probably not post the shirtless photos on here :)
man thats up to you. I was just posting an alternative program for people to do.
i dont think many are gonna wanna do it and i think it would prolly be better if we did a program party with defrancos rebuilt 2.0 to give everyone a break from the barbell work.
will work better for those in a public gym too
email me
lsu777td
gmail
Posted on 1/5/23 at 10:03 am to lsu777
Emailed!
Posted on 1/5/23 at 10:53 am to Canuck Tiger
Back at you
Posted on 1/5/23 at 6:00 pm to lsu777
Gf and I were talking about it as well. I'm not familiar with the defranco program but I know a break from the barbell would probably be good for us both and we're also gonna be starting a cut in February since we've been on the gains train the past few months packing on the pounds
Posted on 1/5/23 at 8:08 pm to Yeti_Chaser
Email me
Posted on 1/9/23 at 12:09 pm to lsu777
So you work out every muscle group days in a row and recover on the weekends? Just sleep and creatine will be enough recovery?
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