For the 31 days of January, 100 swings and 10 get-ups will be performed daily.

See the guidelines below.

February 2024 was the inaugural S&S month, and as David Mendenhall explains in his article on the experience, it delivered in 29 days. What will the extra two days of January 2025 provide? Let’s find out.

Guidelines for S&S January:

1. This is in addition to not in place of your “regularly scheduled training.”

2. Use a weight 70-80% of your typical swing weight.

3. Use 70-80% power and intensity.

4. Vary the sets, reps, and sequence.

5. Obey the StrongFirst stop signs.

6. Go lighter as needed.

7. Enjoy!

Swing options:

• 10 x 10 Timeless

• 5 OTM x 20 sets (on the minute)

• 10 E1.5min x 10 sets (a set every minute and a half)

• 20 E3.5min x 5-6 sets (a set every three and a half minutes)

• Ladder 10 down to 3 and back up to 10

  • Do this with two-arm swings or start the first ladder with the right arm and the second ladder with the left arm, alternating arms each set

• Iron Cardio + Swing

  • Clean + Press +Squat > rest > 5 one-arm swings > rest > repeat on the other side—the goal is 40 sets with 20 sets of Iron Cardio and 20 sets of swings

• All options above can be performed as one-arm, hand-to-hand, or two-arm swings

Get creative and see how many ways you can get to 100 reps.