Floor Press 100-Rep-Drill

Today's PT will consist of a variation on the 100-rep drill.

In the 100 rep drill, the athlete attempts 100 reps of a given exercise. By subtracting the number of reps from 100, we get the total number of seconds rest between sets. Then another set is performed and added to the first. The difference between the total number of reps (of both sets) and 100 gives the amount of rest after the second set. This continues until 100 reps is reached. I like to vary the 100 rep drill by performing reps of other exercises instead of rest. Today I chose the Floor Press, utilizing the 62# kettlebells, followed by the two-handed kettlebell Basic Swing, using a 53# bell.

The basic swing is one of the most basic exercises that can be done with kettlebells and one of the most beneficial exercises for both strength and aerobic conditioning. The basic swing develops every single lifting or pulling muscle in the body and forces breathing similar to the way that squats and deadlifts do.

I performed my first set of 20 Floor Presses, which left me with 80 swings; however, after suffering a cramp in my lower lats at around 40 reps, I had to give it a brief rest. I cranked out 40 more swings, then hit the floor for another set of presses. I continued to do 20 reps of Floor Presses, but I had to break up my swings into two evenly divided sets due to that nagging cramp. Time: 20:39 100 Floor Presses, 200 Basic Swings