This week I am performing 200 swings per day Monday through Friday along with a handful of chinups, presses, and squats. Today’s workout took 14 minutes. I have stopped performing a warmup routine. I am starting with 20 swings followed by a chinup. After several days it seems I don’t really need a warmup, at least with the routine I am doing now. My main goal this week is to get my hands in better shape to handle more swings next week.

Two-handed swings
16 kg kettlebell – 10 x 20 = 200 reps, 7000 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

Total: 7910 pounds

Next week I am planning to move up to 300 swings per day.