Just read an article about the skill transfer from kettlebell swings to the deadlift so thought it would be good to add in a high rep swing workout for this week.
For time perform:
- 50 x Kettlebell Swings @ 24kg
- Run 1 mile / 1500 meters
- 50 x Kettlebell Swings @ 24kg
Then (since I have been neglecting my pullups) work on different pullup grips, resting between and doing max reps of each:
- Hammer Grip
- Narrow Grip Pullup (Hands as close together as possible)
- Narrow Grip Chinup (Hands as close together as possible)
- Wide Grip Pullup (Outside shoulders)
- Regular Pullup (Shoulder width grip)
Results: I did the first round kettlebell swings unbroken. The mile I did in 7:34, 4:22 per km. Forgot to start my watch for the kettlebell swings so don’t have a final time but I think it was around 10 minutes total including run. For the pullups performed 8-6-6-5-3.