EP 314: Dan John on Strategic Overreach, 10,000 Swings, CBD, and more

Pat and Dan discuss a wide range of topics (as always), including the power of strategic overreach for performance both in, and out, of the weight room. Also, listener questions answered!

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Show Notes and Mentioned Resources

DanJohnWorkouts.com

WanderingWeights

https://www.ironcompany.com/blog/minimalistic-weight-training-stretched/

Dan John's 10,000 Swing Groupings (see episode for context!)

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)

Related Episodes

https://www.chroniclesofstrength.com/ep-312-dan-john-on-building-muscle-with-kettlebells/

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