I usually lift heavy on Wednesday’s, but couldn’t this week because of work activities. I made up for the miss by lifting heavy on Thursday. Here’s what I did:

Double clean and press ladders 5 x (1, 2, 3, 4) – 50 repetitions with 16 kg (35-pound) kettlebells
Two-handed swings 10 x 10 – 100 repetitions with 32 kg (70-pound) kettlebell
Double front squats – 5 x 5 – 25 total with 16 kg (35-pound) kettlebells
Dead hang pullups – 15 x 3 – 45 total

This was my first day attempting four rungs and I was proud to increase my previous volume from 30 to 50 reps. I moved up to 16 kg bells for my clean and press ladders last week.

I squeezed double front squats into my heavy day because the last time I did them on a play day, my legs were sore for two days. The squats felt good today and I may purchase a pair of 20 kg bells and increase the weight I am using soon.

I did 3 pullups after completing each clean and press ladder and after each set of swings. I meant to stop doing pullups after the fifth set of swings, but was not paying attention. 15 sets of 3 pullups felt as easy as 5 or 10 sets, but I’m not sure I should do 45 pullups in one workout.