Warmup:

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

Workout:

Goblet squats
20 kg kettlebell – 6 x 5 = 30 reps, 1320 pounds

One-handed and two-handed swings
20 kg kettlebell – 5 x 10 + 10 = 100 reps, 4400 pounds
20 kg kettlebell – 2 x 5 + 5, 2 x 10 = 40 reps, 1760 pounds
20 kg kettlebell – 3 x 15 = 45 reps, 1980 pounds

Bonus workout:

Chin-ups – 5 x 1 = 5 reps

Wall push-ups – 5 x 20 = 100 reps

Two-handed swings
20 kg kettlebell – 1 x 15 = 15 reps, 660 pounds

Weight: 10,120 pounds

Doing goblet squats with a 20 kg kettlebell was part warmup and part workout.

The swings were completed with my Gym Boss beeping every minute. I completed 10 + 10 one-handed swings every minute for the first 5 minutes, but switched to 5 + 5 and 10 two-handed swings for the next 2 minutes. Rather than risk failure, I switched to two-handed swings for the last 3 minutes and even then I thought it best to drop to 15 reps each minute. I added a set of 15 to reach 200 swings in the workout at the end of my bonus workout.

My pullups/chinups are going very well and I continue to feel the work of doing wall pushups in my elbows. The first 40 don’t generate much sensation, but the last 60 do.

This was my first day to move up from the 16 kg to the 20 kg kettlebell in this workout.