The shoulder soreness I was feeling when I first woke up on Thursday disappeared by the middle of the day, so I decided to try a workout modeled after SFG Prep Day 2 – Double KB Work from the StrongFirst SFG Kettlebell Certification Prep Guide. I worked with relatively light weights to avoid over-stressing my right shoulder, but the work was meaningful.

Warmup:

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

Workout 1 – Double 12 kg kettlebells

Clean and Press x 3 = 156 pounds
Clean and Press x 3 = 156 pounds
Clean and Front Squat x 3 = 156 pounds
Clean and Press x 3 = 156 pounds
Double Swing x 3 = 156 pounds
Clean and Press x 3 = 156 pounds
Single KB Snatch x 5 + 5 = 10 reps, 260 pounds
Clean and Press x 3 = 156 pounds

Workout 2 – Double 12 kg kettlebells

Clean and Front Squat x 3 = 156 pounds
Double Swing x 3 = 156 pounds
Clean and Front Squat x 3 = 156 pounds
Clean and Press x 3 = 156 pounds
Clean and Front Squat x 3 = 156 pounds
Clean and Front Squat x 3 = 156 pounds
Single KB Snatch x 5 + 5 = 10 reps, 260 pounds
Clean and Front Squat x 3 = 156 pounds

Completed 2 circuits
Weight: 5408 pounds

Bonus workout:

Chin-ups – 5 x 1 = 5 reps

Incline push-ups – 1 x 25 = 25 reps

The overall workout required about 32 minutes. I performed one pull-up after each exercise in the first circuit of Workout 1 until I had completed five.The Clean and Press was harder than anything else I did. My right shoulder improved with work and I had no soreness afterwards, so I think this workout is a keeper.