Today was single kettlebell work day in my loose following of the StrongFirst SFG Kettlebell Certification Prep Guide.

Warmup:

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

Workout: single kettlebell work

Two-handed swings
20 kg kettlebell – 1 x 15 = 15 reps, 660 pounds

Clean and Press
12 kg kettlebell – 1 x 5 + 5 = 10 reps, 260 pounds

One-handed swings
20 kg kettlebell – 1 x 5 + 5 = 10 reps, 440 pounds

Clean and Front Squat
16 kg kettlebell – 1 x 5 + 5 = 10 reps, 350 pounds

One-handed swings – 2 x 5 + 5
20 kg kettlebell – 20 reps, 880 pounds

Two-handed swings
20 kg kettlebell – 1 x 15 = 15 reps, 660 pounds

Snatch
12 kg kettlebell – 1 x 5 + 5 = 10 reps, 260 pounds

One-handed swings
20 kg kettlebell – 1 x 5 + 5 = 10 reps, 440 pounds

Completed 2 circuits
Weight: 7900 pounds

Bonus workout:

Chin-ups – 5 x 1 = 5 reps

Wall push-ups – 5 x 20 = 100 reps

Rope-skipping – 4 x 25 = 100 reps.

I moved up to the 20 kg kettlebell for swings. My body handled the bigger bell just fine, but my hands felt the pressure of the extra weight. I plan to rest from iron tomorrow to protect my hands. I used the 12 kg bell for clean and presses to reduce pressure on my gamy right shoulder. I front squatted with the 16 kg kettlebell because I was worried about putting too much strain on my right shoulder cleaning the 20 kg bell. I may experiment with cleaning the larger bell soon. I finished my second circuit after about 32 minutes of training, so I skipped doing a third circuit. I completed 5 circuits of one single chinup/pullup followed by 20 wall pushups and then skipped rope as a finisher. I forgot I was on the timer, wandered around in the sun for a bit, pulled some weeds in a flower bed, and then stopped the timer at 39 minutes.