I am loosely following the StrongFirst SFG Kettlebell Certification Prep Guide in my workout programming. Today was swing day.

Warmup:

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

Workout:

Two-handed deadlifts
32 kg kettlebell – 10 x 5 = 50 reps, 3500 pounds

One-handed swings
16 kg kettlebell – 10 x 10 + 10 = 200 reps, 7000 pounds

Weight: 10,500 pounds

Bonus workout:

Chin-ups – 5 x 1 = 5 reps

Wall push-ups – 5 x 20 = 100 reps

I am not sure of perfect form for a two-handed deadlift, but I practiced 50 times and felt like I got a good warmup, if not a good training effect. I may use a pair of 20 kg kettlebells for deadlifts in the next workout. The swings were completed with my Gym Boss beeping every minute. I completed 10 + 10 one-handed swings every minute for 10 minutes. I think it is time for me to start using the 20 kg kettlebell for swings. After completing 200 swings, I completed 5 circuits of one single chinup/pullup followed by 20 wall pushups. The first 20-40 wall pushups didn’t feel demanding, but the last 60 were definitely hitting my elbows. I think I am getting a meaningful training effect there.