FRIDAY 15TH JANUARY 2019 - WORKOUT
Death by American DB Swings
Min 1 – 10 DB swings
Min 2 – 11 DB swings
Min 3 – 12 DB swings
Etc. (add one rep every minute)
If you get to 10 mins (145 reps) the workout is complete. If you don’t, just record the total reps you achieved today.
Rx = 15kg (men)/10kg (women) dumbbells
Rx+ = 22.5kg (men) and 15kg (women) dumbbells
Your score is the total number of reps you complete.
Hit the Rx button if you complete the workout written in the description. If not, write the weight you used and any other scaling options in the comments. Hit the Rx+ button if you use the Rx+ weights.
Aim to keep all your swings unbroken. How far can you get?
Keep shoulders pinned back and core tight as the DB travels upwards. Chest needs to stay upright in both the ascent and descend. Keep your bum squeezed tight as you ascend overhead.
Set a EMOM timer for 10 minutes so it beeps every minute. If you don’t have an EMOM timer, set a timer to countdown from 10 minutes and make sure you can see it throughout the workout. At the starting signal, complete 10 American DB swings (these are the ones that go overhead). Rest for the remainder of the minute. On the second minute, complete 11 DB swings. Rest for the remainder of the minute. Every minute add on another swing. The workout is over if you finish 19 swings in the 10th minute or you are unable to keep up with the clock.
American Dumbbell/Kettlebell Swings: Feet set up slightly wider than squat stance. DB comes down through the legs (high) with straight arms. The swing is a hinge, not a squat. Explode from the hips on the way up by squeezing glutes. Do NOT lean back at the top of the swing, keep abs engaged to avoid this. DB goes all the way overhead, biceps beside ears.
Russian Dumbbell/Kettlebell Swings: Same as the American swing except only bring the DB/KB to eye level.