Workouts Plans

The Push-Pull-Swing Problem – Day 9

  • For extra data 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 cushty measurement kettlebell you may swing for 10 reps at a time. Should you’re new to kettlebell swings, please observe the Hinge or Kettlebell Deadlift first.
  • Be part of Fb Problem Group if you wish to share your experiences or ask questions.

Day 9

  Set 1 Set 2 Set 3 Set 4
Push ups 2 3 4 5
Pull ups 2 3 4 5
Alt: BW rows 4 6 8 10
KB Swings 15 15 15 15


Kettlebell push ups require extra power and stability, undoubtedly, so be sure to are prepared for them earlier than you’re taking them up. I’ve additionally modified the rep ladders in my exercise on this video so you may contemplate some various choices your self, relying on how you are feeling.



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

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