I took it easy for a full week and am much better now. The pain I was feeling in my shoulder and elbow faded away and I feel good again.

I decided to try the program for Day 1, Week 1 from Kettlebell Muscle: The Secrets of Compound Kettlebell Lifting for Faster, More Efficient Gains in Strength and Power by Geoff Neupert, Master RKC as my first workout back. The workout took less time than my 15 minute warmup, but each set seriously winded me. I did four sets of the following with 2 minutes of rest between each set:

Double high pull x 5
Double snatch x 5
Double military press x 5
Front squat x 5

Geoff recommends using a pair of kettlebells for all exercises that you can comfortably press for ten reps. I chose the 12 kg (26-pound) kettlebells because I can put them overhead comfortably. I can press the 16 kg (35-pound) kettlebells for ten reps, but it is hard and I don’t want to reinjure myself.

The load moved in this 80 rep workout was 4,160 pounds, a big drop from the 7200-7800 pound loads of recent workouts, but I’m betting I can keep this up without breaking anything. We’ll see.