Turkish getups – 3 left and right with a 16 kg (35-pound) x 1 and 12 kg (26-pound) x 2 kettlebell
Double clean and press ladders 5 x (1, 2, 3) – 30 repetitions with 16 kg (35-pound) kettlebells
One-handed swing ladders 3 x (5, 10, 15, 15, 10, 5) – 360 repetitions/180 each hand with 16 kg (35-pound) kettlebell
Double front squats – 5 x 5 – 25 total with 16 kg (35-pound) kettlebells
Farmer’s carry – 80 yards with 16 kg (35-pound) kettlebells
Farmer’s carry – 80 yards with one 24 kg (53-pound) and one 16 kg (35-pound) kettlebell
Dead hang pullups – 5 x 3 + 1 – 16 total

I moved to the shade under a tree to do Turkish getups. The ground was not perfectly flat, but it was nice to escape the glare of the sun while watching the kettlebell.

Last week I climbed four rungs with my double clean and press ladders, but had a lot of soreness afterwards. I dropped down to three rungs today, but felt I got a good workout with the 16 kg bells even with lower volume. I’m betting that I can do a little kettlebell play and light work tomorrow, unlike last week after my heavy workout.

Today I tried one-handed swing ladders. I’m not sure if the effort should count as 180 repetitions or 360, but it was definitely a good workout. I focused intensely on the quality of hinging at the hips and felt pretty good about the form of my work in the third ladder.

My three main workouts are modeled on the Rite of Passage workout of Enter the Kettlebell by Pavel. That means double front squats don’t belong in my heavy workout, but I’m doing 5 sets of 5 anyway. I figure that 25 reps with 16 kg bells isn’t much and it is better to get squats into my routine on my relatively heavy days rather than doing them on what should be relatively light days.

After warming up, my pullups felt good. I did 4 reps in my last set just to see if I could. I think I could have done 5. I guess I should start doing sets of 4 as my routine.

I did 2 farmer’s carries today. First with a pair of 16 kg bells and then it dawned on me that I could carry with different weights. I did the second with a 24 and a 16. I changed hands at the turn around. It may be a better workout to carry uneven weights because it makes me work harder to stay balanced. Now I can quit complaining that the 16 kg bells are too light.