Workout: Swings + Long cycles (1)

This workout involves performing 10 swings a single 20 kg kettlebell and Kettlebell long cycles using two 12 kg kettlebells. 

The rationale for this combination is as follows
  • 10 swings is optimal for force generation (Pavel Tsatsouline's Simple and Sinister)  
  • 20 long cycles using a 12 kg kettlebell is currently close to my maximum number of repetitions.  

I have chosen a 20 kg kettlebell for swinging and a much lighter weight for the long cycle. After swinging a 20 kg kettlebell, lifting 12 kg kettlebells initially feel very light, enabling me to perform a larger number of long cycles than I would otherwise be able to do. 

Here is the workout

Round Swings (20kg) Double long cycle (12kg)
1 10 20
2  10 20
3 10 20 (16+4)
4 10 26 (16 + 10)
5 10 12
6 10 11
7 10 10
8 10 10 
9     10 10 
Total90139




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