All this mess about the 1000 kettlebell swings.

Try it… Don’t try it?

1000 swings with the 24kg kettlebell is a lot of swings. (Nice work Tracy) I started out with 500 in 20 minutes, I’ll increase that as I go along, but it’s taxing on the grip. I must admit my heart rate barely made it to 145 and I try to get it up to 175-180 once or twice a week during conditioning workouts. From this standpoint I was disappointed. I did notice that I started to tense up in my lower back, same problems as before after injury. Still working with my chiropractor, and have seen some very good feedback.

I think I can pull it off in under 40 minutes.

“Creativity is more than just being different. Anybody can plan weird; that’s easy. What’s hard is to be as simple as Bach. Making the simple, awesomely simple, that’s creativity.” -Charles Mingus

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  1. I know this is off the topic of your post, but what are those strange-looking shoes in the picture?

  2. Pamela MacElree says:

    Nike Free 7.0

  3. Mark Reifkind says:

    nice going pamela,were you doing 15:15 too? what pace would you use to get 1000 in 40 min?

  4. Pamela MacElree says:

    Hey Rif! I wish I had a method to the madness but rather I just picked up the bell, hit the timer, and started swinging. Probably not the best approach. I might try a little longer work period with a slightly shorter rest, 20 on 10 off, similar to Tabata but obviously longer than 4 minutes.

  5. Hey there Pam,

    I don’t go for speed, especially with the heavier weights. If I was going for speed I could get my heart rate through the roof w/12kg, (well, maybe the 16kg, lol) no problem! Speed work is the toughest I think.

    I agree that longer sets, maybe 20 instead of 10, would be much more difficult, that’s why my more recent high volume workouts have included sets as long as 4 min..

    I’ll go for the 24kg again, but progressively…11 or 12 reps instead of the 10. It’ll take a bit longer than the 15 sec. and then I’ll round off the rest on the 30 sec. So in other words, 22-24 reps per minute. I had no problem with my grip @ 10 reps though.

    And….I gonna try and keep all high volume swing workouts at 60 minutes.

  6. Shane Ryan says:

    Hey Pam,

    500 today in 16 minutes 22 seconds. The grip was only issue, but only early, once I adjusted mentally and physically could have done more. I believe I can get 1000 in under 40 minutes. Will take a shot on Saturday.

  7. Pamela MacElree says:

    Shane, that’s awesome, did you use the 24kg? My grip started to go too, the first 150 was a walk in the park, then it started to affect me. I’ll probably give it another go with better strategy in the next few days.

  8. Shane Ryan says:

    I did. I felt the same way regarding my grip with the first 150. I have been trying to be more relaxed mentally during some of my kettlebell work, instead of a bull in a china shop, and amazingly I found the last 350 easier than the first 150 from a grip standpoint and was able to get my heart rate up and complete the last 75% of the routine more effectively than my start.

  9. Pamela MacElree says:

    Interesting Shane, I might have to apply that mental theory next time I give it a go.

    I like the analogy though, ‘a bull in a china shop.’

    Keep me posted on the 1000 reps.

  10. Shane Ryan says:

    OK Pam, 36 minutes 25 seconds. I have to challenge you to match this since Rob Lawrence and I were unable to match your partner on the 100 clean and jerks. Good Luck

  11. Pamela MacElree says:

    You two are crazy!

    I’ll see what I can do, I’m going to have to aim for 30 a minute, that’s going to be tough.

    I have to ask how I get roped into these challenges.

  12. Shane Ryan says:

    Jason told me you are stronger than most guys he knows, I also watched you with the lunge/ jerk sequence. I have no doubt you will be under 40 minutes. When you get tired visualize your house on the cliff

  13. Pamela MacElree says:

    Well that would explain part of it.

    I’ll aim to get it done on Monday.

    By the way what time did you and Rob pull off with the 100 C&Js?

  14. Shane Ryan says:

    We took 21 minutes, however in fairness to Rob and I we worked together. I believe we could have done better if we were time oriented that day.

    The person who turned the routine into a competition was some guy named Jason, who had the benefit of our time in advance.

    I also have a complete rotator and labrum tear, and dont think I helped Rob get thru it quickly

  15. Shane Ryan says:

    Hey Pam,

    Thought I would follow up with you on the 1000 swings.

  16. Pamela MacElree says:

    Hey Shane! Haven’t done it yet this week, just working around a little injury. No worries I’ll definately keep you posted.

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