I got a promotion at work about a month ago to Senior Metals Analyst. I had most of the responsibilities of the position 12 years ago as a non-Senior Analyst before I moved to covering European stocks, but the job has grown since the old days. Now in addition to forecasting precious and industrial metals intraday and long-term, I produce videos almost every day and partner with the marketing department to promote the service. I presented a live webinar on Thursday of last week and the extra work cut my workouts down to just one on Monday and one on Friday.

I am looking forward to getting in 4 or 5 workouts this week. Last week and today I realized I have established a new standard workout. Basically 200 swings, 50 squats, 5 chinups, and something else to get my total weight up. Here is what the workout looked like today.

Warmup:

Air squats – 20 reps
Windmill stretch – 20 reps

Workout:

Two-handed swings
16 kg kettlebell – 2 x 20 = 40 reps, 1400 pounds

One-handed swings
16 kg kettlebell – 8 x 20 = 160 reps, 5600 pounds

Goblet squats
16 kg kettlebell – 5 x 10 = 50 reps, 1750 pounds

Double 12 kg kettlebells
Clean and Press – 5 x 5 = 25 reps, 1300 pounds

Chin-ups – 5 x 1 = 5 reps

Weight: 10,050 pounds

The pattern I followed was 20 swings followed by 5 squats to finish. Then one chinup followed by 5 double kettlebell clean and presses to finish. Today’s workout took 31 minutes, which is about the average of what I have been doing lately.