15 minutes to establish a 1RM  Clean & Jerk.


3 rounds for time of:

10 KB Cleans (5 each arm, from the floor) 24/16kg
20 Wall Balls 20/14#
50 Double-Unders




To Wheat Or Not To Wheat?                 “At the center of Davis’s argument is the idea that modern-day strains of wheat have been genetically (and harmfully) altered to such a degree that they barely resemble the ancient strains or even 1950s wheat. Today’s varieties, he contends, have a higher glycemic index, a factor in blood sugar and insulin levels, as well as new forms of gliadin, a component of gluten that Davis says is bad for everyone. One of gliadin’s worst offenses, he explains, is its association with inflammation, in particular creating a “leaky gut.” Gliadin “unlocks normal intestinal barriers,” he says. That leads to toxins entering your bloodstream, which triggers inflammation. Davis claims too that gliadin overstimulates appetite to the point where people eat some 440 more calories a day than they need—usually carbs. And, he adds, “gliadin binds to opioid receptors in the brain. It’s not the same response as you’d have to heroin or morphine; there’s no euphoria or pain relief. But there is appetite stimulation.”—-Sari Botton for Harper’s


The 10,000 Swing Kettlebell Workout       Here’s the PRINTABLE version of the Dan John article that was published in  For those who are interested.

Dan John, the author of the 10,000 Swing Kettlebell Workout, comments on the workout below.  The comment is from the StrongFirst Forum.  I was searching for comments from those who are well into the workout or who have completed it.  Getting a comment from Dan John was priceless especially since he addresses the topic of altering the workout.  There’s something about human nature that makes us want to change a workout program because somehow we’ll make it better than the program’s author. 

What is it about people who have been training for a few months or a couple of years that make them smarter than the coaches who have a lifetime of experience?


“It’s two handed swings. If you change it, fine, but then its not the program. At my blog,, you can see how we added a lot more to this, refined the lifts in-between and play around with a lot of different things. Yesterday, for example, I did 250 swings and Group A and Group B on the 15/35 workout. So, the swings were solid throughout, but I also got in my work on the ground, fundamental lifts and some stretches.

I am not a fan of one handed swings for me and most the people I work with in my gym. We have asymmetry issues and, well, that’s it. I far prefer doing 500 swings five days a week, or 250 forever, and using the swing as a once stop GPP.

Again, I know that everyone wants to change programs. We did this one, nailed the 10,000 reps reasonably, got the results, improved our other lifts with the WTH effect and now we are looking at ways to improve it. But, we did the program first.

I walked into the Sistine Chapel and saw Michelangelo on the scaffolds. I yelled up: “More blue.”

That’s how I feel when I see people look at a program and immediately “make it better.” My best success in my career has been following a program exactly (ROP, Soviet Squat, PBBC and OLAD all come to mind) then tweak and discuss at the end.

So, as you can see with FlyingPig’s insights, you did 25/25…which is fine, but mind boggling boring and hard to remember over a few weeks. With our system, we just throw something (lately mini-bands or lawn golf balls) into the middle. Once you see four balls in the middle, you finish that set and go home.

The mind and free will are at task here. 500 Swings a day is a lot and, frankly, it is nice to just follow the path and just count 100s.”—Dan John from the Strong First Forum


Kettlebell trainer, Lisa Shaffer of No Fear Fitness, did the 10,000 Swing Challenge and offers her thoughts on the subject here.

2 Responses

Leave a Reply