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Swings + Dips + Pull-ups :: Kettlebell TRM Week 12

Mood: 100+100+100 Workout

I love this training day. I thought I would skip it last week in favor of Rows but I found out I am missing it too much.

Without much thought, I have realized that this training day covers nearly all of my back: from my hamstrings to glutes and all of the posterior to rhomboids to lats to the entire shoulder then back down to the triceps with some chest worked in for good measure.

This superset is as complete for the back as you are going to get it.

Here’s the workout:

Warm-ups:
  • KB Halos 16kg 2×10
  • KB Goblet Squats 16kg 2×5
Training:

I am super jacked in the fact that I get to reduce the assisted weight from 90 down to 75# by simple wearing a 15# chain around my neck pretending I am Luke Cage. Next step would be either another chain (again, taking one step in becoming said Mr. Cage) OR getting a weight belt to connect my kettlebells.

Supersets
    Not even my chain is as swole as his chain. I need to start working out my chain. #chainenvy
    Not even my chain is as swole as his chain. I need to start working out my chain. #chainenvy
  • Assisted Dips -75#  Chair-Assisted plus 15# Chain, 100 reps
  • 1H KB Swings 100 reps
  • Assisted Pull-ups Assisted -75#  Chair-Assisted plus 15# Chain, 100 reps
  • Negative Pull-ups Assisted -75#  Chair-Assisted plus 15# Chain, 100 reps

Results: Usually I go 30:30 for a superset of Dips and Swings. But I have to go 1:1 for Pull-ups and Swings because I am going super slow (aka Negative) on the Pull-ups.

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