I am ending my strength training streak at 5 days and not lifting iron again until Monday. My right shoulder feels wrong, which is odd because normally it is my left shoulder that gives me problems. Neither shoulder seems to be interfering with lifts or swings, but two days of rest might be a good thing. I plan to participate in a 90 minute yoga class on Saturday, but don’t think that will strain my shoulders much unless we practice hand stands.

I trained with kettlebells and body weight exercises for a little over 2.5 hours and practiced yoga about 3.5 hours during this streak. I enjoyed the work, but the real question that interests me is whether I can accomplish a similar amount of work in the coming week. I did not let myself strength train as much as I would have enjoyed several days this week in hopes that restraint will support my being able to work steadily this coming week (and the week after that). We’ll see. Here is what I did Friday:

Warmup:

Face-the-wall squats – 20 reps
Windmill stretch – 20 reps

Workout:

Two-handed swings
16 kg kettlebell – 10 x 20 = 200 reps, 7000 pounds
Double front squat
16 kg kettlebells – 5 x 5 = 25 reps, 1750 pounds
Snatch
16 kg kettlebell – 3 x 10 = 30 reps, 1050 pounds
Farmer carry
20 kg kettlebells – 1 x 100 paces, 88 pounds
Pullups – 5 x 1 = 5 reps

Weight: 9888 pounds

Notes: I did a single pullup or chinup after the 1st through 5th sets of two-handed swings.

My left knee remains a little wonky, but did not give me any trouble while doing front squats. I considered doing another 25 reps, but decided to save that for another day.

My right shoulder continues to feel wrong, but I decided to do some snatches anyway. I did 5 snatches with my left hand and 5 with my right after my 6th, 7th, and 8th set of two-handed swings. I was running out of time for a 30-minute workout, so gave up on snatches following the 9th and 10th sets of swings.

I included 100 paces of farmers carry even though I was at 36 minutes on the clock by the time I put the kettlebells away.

I practiced yoga for about 30 minutes later in the afternoon.