Chronicles of Strength

Generalism and minimalism in fitness, business and life

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Dan John has something he wants to talk about…

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Not our usual fitness episode but we thought this was important to talk about…

Swing Groups (from QnA section)

Group A

  1. 35 Swings
  2. Push Ups
  3. 15 Swings
  4. Windmill Stick Right
  5. 35 Swings
  6. TRX T Pull
  7. 15 Swings
  8. Windmill Stick Left
  9. 35 Swings
  10. Trap Bar DL
  11. 15 Swings
  12. Stoney Stretch Right Knee Down (RKD)
  13. 35 Swings
  14. Goblet Squat
  15. 15 Swings
  16. Stoney Stretch Left Knee Down (LKD)
  17. 35 Swings
  18. Rolling 45s
  19. 15 Swings
  20. “Pump” Downward Dog/Cobra

 

 

Group B

  1. 35 Swings
  2. One Arm Press Right Arm
  3. 15 Swings
  4. TRX Long Stretch Right
  5. 35 Swings
  6. One Arm Press Left Arm
  7. 15 Swings
  8. TRX Long Stretch Left
  9. 35 Swings
  10. TRX Y Pull
  11. 15 Swings
  12. Hip Flexor Stretch (RKD)
  13. 35 Swings
  14. Goblet Squat
  15. 15 Swings
  16. Hip Flexor Stretch (LKD)
  17. 35 Swings
  18. Rolling 45 Ts
  19. 15 Swings
  20. March in Place

Group C

  1.  35 Swings
  2. Military Press with Barbell
  3.  15 Swings
  4. TRX Cossack Stretch (Right Leg Squat: RLS)
  5.  35 Swings
  6. TRX Double Row
  7.  15 Swings
  8. TRX Cossack Stretch) (Left Leg Squat: LLS)
  9.  35 Swings
  10. Flying Bird Dog (Right Foot Down: RFD)
  11. 15 Swings
  12. Six Point Rock
  13. 35 Swings
  14. Flying Bird Dog (Left Foot Down: LFD)
  15. 15 Swings
  16. Six Point Neck Nod
  17. 35 Swings
  18. Double KB Front Squat
  19. 15 Swings
  20. Deep TRX Squat Hang

 

Group D

  1. 35 Swings
  2. Double KB Press
  3. 15 Swings
  4. Six Point Zenith Right
  5. 35 Swings
  6. Right Hand TRX Single Arm Row
  7. 15 Swings
  8. Six Point Zenith Left
  9. 35 Swings
  10. Left Hand TRX Single Arm Row
  11. 15 Swings
  12. Wrist Vents
  13. 35 Swings
  14. Barbell Front Squat
  15. 15 Swings
  16. Reverse Wrist Vents
  17. 35 Swings
  18. Bulgarian Goat Bag Swing
  19. 15 Swings
  20. Basic Foot Vent

 

Group E

  1. 35 Swings
  2. TRX Push Up
  3. 15 Swings
  4. TRX Right Single Arm Rainbow
  5. 35 Swings
  6. TRX Push Up
  7. 15 Swings
  8. TRX Left Single Arm Rainbow
  9. 35 Swings
  10. RDL with Kettlebell
  11. 15 Swings
  12. Six Point Rock
  13. 35 Swings
  14. Goblet Squat
  15. 15 Swings
  16. Thick Bar Pull Ups
  17. 35 Swings
  18. Dead Bugs
  19. 15 Swings
  20. Ring Pull Ups

 

 

Group F

  1. 35 Swings
  2. French Press
  3. 15 Swings
  4. Curl
  5. 35 Swings
  6. TRX Triceps Extension
  7. 15 Swings
  8. TRX Biceps Curl
  9. 35 Swings
  10. Mini-Band Walk Right
  11. 15 Swings
  12. Mini-Band Walk Left
  13. 35 Swings
  14. Hip Rip Right
  15. 15 Swings
  16. Hip Rip Left
  17. 35 Swings
  18. Get Up (Right Hand Loaded)
  19. 15 Swings
  20. Get Up (Left Hand Loaded)

 

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