I required less rest time during my workouts on Saturday and Monday than I have needed lately; I went straight from swings, snatches, and squats to skipping rope and back again. I took Tuesday off because I slept less than 5 hours Monday night, but came back strong on Wednesday with a workout modeled after SFG Prep Day 1 – Single KB Work from the STRONGFIRST SFG KETTLEBELL CERTIFICATION PREP GUIDE. I cannot perform get-ups safely with my current shoulder problems and have to be cautious with snatch and press volumes, but can still get a lot of the work done. Here is what I did.

Warmup:

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

Workout: 3 circuits

Two-handed swings
16 kg kettlebell – 1 x 15 = 15 reps, 525 pounds

Clean and Press
12 kg kettlebell – 1 x 5 + 5 = 10 reps, 260 pounds

One-handed swings
16 kg kettlebell – 1 x 5 + 5 = 10 reps, 350 pounds

Clean and Front Squat
16 kg kettlebell – 1 x 5 + 5 = 10 reps, 350 pounds

Two-handed swings – 1 x 10
One-handed swings – 1 x 5 + 5
16 kg kettlebell – 20 reps, 700 pounds

Two-handed swings
16 kg kettlebell – 1 x 15 = 15 reps, 525 pounds

Snatch
12 kg kettlebell – 1 x 5 + 5 = 10 reps, 260 pounds

One-handed swings
16 kg kettlebell – 1 x 5 + 5 = 10 reps, 350 pounds

Completed 3 circuits
Weight: 9960 pounds

Bonus workout:

Chin-ups – 5 x 1 = 5 reps

Incline push-ups – 1 x 25 = 25 reps

I performed one pull-up after each exercise in the first circuit until I had completed five. I required only a little rest, but had to dry off with a towel repeatedly to keep my hands dry, so that slowed my progress. The overall workout required about 31 minutes. My right shoulder felt better at the end of the workout than at the beginning, but later in the day I felt tender and could tell that I had moved more weight than I have been moving in workouts.