Warmup:

Face-the-wall squats – 20 reps
Windmill stretch – 20 reps

Snatch Test Density Training

16 kg kettlebell
4 + 4 x 16 sets = 128 reps, 4,480 pounds
1 set at the top of each minute

Double 16 kg Kettlebell Session

Double Swing x 10 = 700 pounds
Clean and Press x 5 = 350 pounds
Clean and Front Squat x 5 = 350 pounds
Double Clean x 5 = 350 pounds

Completed1 circuits

Bonus workout:

Chin-ups – 5 x 1 = 5 reps

Wall push-ups – 5 x 20 = 100 reps

Farmer carry
16 kg kettlebells – 1 x 100 paces, 70 pounds

Weight: 6399 pounds

My work today was loosely modeled on SFG Prep Day 3 from the StrongFirst SFG Kettlebell Certification Prep Guide.

I had never snatched the 16 kg kettlebell more than 2 or 3 times in a row ever before. Doing 128 reps today was a big step. I had a little more trouble stabilizing the bell at the top with my left arm than my gamy right, but the overall work was not bad. It took me almost 30 seconds to achieve 4 snatches and I definitely needed the other 30 seconds to rest.

It was challenging to double swing with a pair of 16s, but I managed. I had to divide the clean and presses into one set of three and one set of two to get five. At least today I needed a bit of rest to get the last two. Since time was relatively advanced, I stopped after one circuit and moved on to my bonus workout. The overall workout required almost 45 minutes.