Just in case I want to maintain an exercise streak throughout January, I did a little something today. I’m still having trouble with quad and hamstring soreness, so took it fairly easy.

Warmup:

Face-the-wall squats – 20 reps
Good mornings – 20 reps
Windmill stretch – 20 reps
Halos – 12 kg kettlebell – 10 reps, 260 pounds

Workout:

Double swing – 10 reps, 12 kg kettlebell, 520 pounds
Double clean – 10 reps, 12 kg kettlebell, 520 pounds
Double military press – 10 reps, 12 kg kettlebell, 520 pounds
Double front squat – 10 reps, 12 kg kettlebell, 520 pounds

One-handed swings – 100 reps, 16 kg kettlebell, 3500 pounds
Snatch – 20 reps, 12 kg kettlebell, 520 pounds
Farmers walk – 150 steps, double 20 kg kettlebells, 88 pounds

Deadhang chinups – 3 reps, 585 pounds
Deadhang pullups – 2 reps, 390 pounds

Weight: 7,423 pounds

Notes: I weighed about 195 pounds the last time I was on a scale, so 3 reps equals 585 pounds, etc.

I failed to get over the bar on a third attempt at a pullup. I held with my head near the bar for about 20 seconds and then stopped for the day. I hate to fail, but don’t think this one caused damage.

I walked in circles around my garage to complete the Farmer’s Walk because it was raining and I did not want to get my clothes wet. The first 75 steps were easy, but my grip was challenged in the second half.