My arms and shoulders started to smoke today because the muscles were burning on the last two sets of my workout. I was completing week 5 of Geoff Neupert’s kettlebell muscle building program with five sets and 90 seconds of rest between each set of the following:

Double clean x 5
Double military press x 5
Front squat x 5
Double push press x 5
Front squat x 5

The load moved in this 125 rep workout was 6500 pounds because I was working with the 12 kg (26-pound) kettlebells.

Cleaning 26-pound kettlebells is awkward. Heavier bells would be easier to control. Unfortunately, I could not complete the double push presses with heavier kettlebells because the double military presses that precede them don’t leave me with anything extra. The push presses have always been challenging because the military presses consume so much strength, but today it was during the front squats that I felt my muscles burn the most. The squats themselves were not a problem. My legs are strong and I had been viewing the double front squats as a rest break after the presses, but today, holding the bells in the rack position was a challenge. My arms and shoulders burned in a way I have not experienced during the front squat before. I think what has happened is that my form in the presses has improved and my arms and shoulders are tiring more than they have before, which makes holding the rack position harder.

Next week I have to complete six sets. I better make sure to get an extra hour of sleep Thursday night.