This week I am performing 300 swings per day Monday through Friday along with a handful of other exercises. Today’s workout took 21 minutes. I am starting without a warm-up and am doing well with jumping immediately into the work. The pattern of my work is 20 swings followed by a chin-up, a press, etc.

My hands are holding up to the volume of swings well, but I started to develop some lower back pain last week while doing 200 swings per day. My massage therapist exclaimed at how tight my leg muscles were when she worked on me Monday. It seems that the swing volume is overwhelming the stretch routine that was keeping my back comfortable. I am adding some additional yoga stretches and doubling the volume of my ordinary stretching routine to see if I can get my back comfortable by the end of the week.

Two-handed swings
16 kg kettlebell – 15 x 20 = 300 reps, 10,500 pounds

Chin-ups – 5 x 1 = 5 reps

Clean and Press
16 kg kettlebell – 3 x 2 = 6 reps, 210 pounds

Goblet squats
16 kg kettlebell – 2 x 10 = 20 reps, 700 pounds

Push-ups – 5 x 1 = 5 reps

Total: 11,410 pounds

I will probably stay with 300 swings per day next week rather than jumping to 500 swings per day as I planned to do several weeks ago. If I do edge upwards, I will go to 400 swings per day. I am having some elbow aches from the volume of swings. That may not resolve as I have long had issues with my elbows, especially the left one, but I want to give my body a chance to adjust if it will. My hands are a little tender, but I think they can handle more volume now.

This 300 swing workout is fitting into my schedule pretty well. The 21 minutes it takes is not bad and I am not beat up afterwards, although I do feel the stress of the training on Thursday and Friday. With the weather cool, I don’t break a sweat until after the first 200 swings and am not dripping much after 300.