Keep this train wreck moving

It’s been too long since my last workout, so I took a chance. Kt had a late night, so I gambled that she’d sleep through whatever noise I would be making. I was right.

243 Lbs

16Kgs;10 minutes of swings – 30 seconds of DARC or two handed swings and 30 seconds of recovery.

40 minutes on the rollers.

Post Script Edit –

A swing is one of the two ‘entry level’ or minimum program requirements in the Enter the Kettlebell book (or at Amazon). The actual program exercise – 10 minutes with 30 second of reps and 30 seconds of active recuperation is called a “Man Maker.” The other program minimum exercise set is 5 minutes of “Get-up’s.”

The swing is really a conditioning move as opposed to a strength move and is a precursor to the snatch pull. It is performed using back and leg motions somewhat similar to a squat. First you bend over into a squat position with a straight back and swing the bell back between your legs. Keep the weight on the heels and the shins vertical. Then stand by thrusting your hips through or “contracting” your glutes and bring the bell chest level.

DARC swings are one handed swings where you alternate from left to right every rep at about chest height. The name is from the place they were 'invented' - Direct Action Resource Center which trains SWAT teams.

Two handed swings are swings with both hands gripping the bell.