My main goal was to train about 30 minutes. My right shoulder was sore enough that I had considered breaking my streak and passing on strength work, but a three day streak would be kind of lame. I decided to skip pullups, military presses, and snatches to reduce strain on my shoulders and concentrate on kettlebell swings instead. The result was moving more weight than I frequently move in a workout.

Warmup:

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

Workout:

Two-handed swings
16 kg kettlebell – 10 x 20 = 200 reps, 7000 pounds
20 kg kettlebell – 5 x 20 = 100 reps, 4400 pounds
Farmer carry
20 kg kettlebells – 1 x 100 paces, 88 pounds

Weight: 11,488 pounds

Notes: My plan was not complete when I began swinging the 16 kg kettlebell. I thought I might do 200 swings and some front squats. However, my left knee felt a little wonky, so I passed on squats. I was feeling good by the time I got through 200 swings, so I decided to pick up the 20 kg kettlebell for another 100.

I though I might do 10 sets of 10 with the 20 kg bell, but I felt so good after the first 10 that I kept going to 20. The last 5 in each set of 20 was challenging, but not enough to stop doing sets of 20.

I had a few minutes left on the timer when I finished 300 swings, so I went for a short walk with the 20 kg kettlebells.

I managed to complete only about 25 minutes of yoga later in the day.