Workouts Plans

The Push-Pull-Swing Problem – Day 5

  • For extra info on the background to this problem go to Day 1.
  • The problem takes 3 weeks. There’s a shock benchmark day on the finish. You solely do 5 consecutive days per week so, the weekends are a time to relaxation.
  • Pull ups: I’ve added some variations under
  • Kettlebell swings: begin off with a snug measurement kettlebell you possibly can swing for 10 reps at a time. In case you’re new to kettlebell swings, please follow the Hinge or Kettlebell Deadlift first.
  • Be part of Fb Problem Group if you wish to share your experiences or ask questions.

Day 5

  Set 1 Set 2 Set 3 Set 4
Push ups 1 2 3 4
Pull ups 1 2 3 4
Alt: BW rows 2 4 6 8
KB Swings 10 10 10 10


For the weekend, you get to relaxation. You possibly can follow among the variations or ability construct on current ones, just like the diamond grip push up within the video under, however it’s also possible to take the time to meditate or simply chill out.



Full listing of all 15 days of the Push Pull Swing Problem.

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