My workout loosely following the StrongFirst SFG Kettlebell Certification Prep Guide focused on double kettlebell work.

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

About 10 minutes of fast and loose drills between Workouts 1 and 2.

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

Wall push-ups – 5 x 20 = 100 reps

Rope-skipping – 2 x 50 = 100 reps.
My shoulder was feeling so good today that I decided to try Turkish get-ups with an 8 kg kettlebell. I always start with the kettlebell in my left hand and as I moved to brace myself with my right hand and shoulder to get off the ground, I felt all the shoulder pain and restricted range of motion that got me to visit an orthopedic surgeon several months ago. I thought my problem would be with holding a bell stable with my right arm up over my head. I was wrong. The problem was in using my right side to get off the ground while holding the bell up with my left arm. I guess I better keep doing my stretches and stay away from get-ups a while longer.

I may need to replace the 12 kg kettlebells with 16 kg kettlebells now, but I think I will wait until after going to 5 reps on each exercise in this session. I stayed with 3 reps today because I am trying to take it easy with my left hand. One of the callouses has torn and I don’t want to aggravate it too much. I think it may be a few days before it heals enough to let me train without having to be careful. At least I hope it only takes a few days.

The pullups/chinups are going very well. I can really feel the wall pushups in my elbows. I may need to add some incline or regular pushups to hit my chest, but I think I need to keep doing the wall pushups to rehab my funky elbows. I got the idea from Convict Conditioning that just because you can do an exercise easily does not mean that your joints and ligaments won’t benefit from doing them for a while.

This session lasted 53 minutes. I added the rope skipping because I liked being in the sun and wanted just a little more time before going into the house.