After spending four hours having lunch with my pastor, Lanny Peters, in Decatur on Friday, I returned to my desk and worked until 10:30 PM. I might have been able to squeeze in a 30 minute workout, but didn’t try. I actually did not get enough sleep Friday night because I woke up early in the morning, but decided to train on Saturday anyway. My work was modeled on SFG Prep Day 3 from the StrongFirst SFG Kettlebell Certification Prep Guide. I worked with the 12 kg kettlebell to avoid over-stressing my right shoulder, but the session was still hard enough to make me cut short my original plan to complete 3 circuits.

Warmup:

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

Snatch Test Density Training

12 kg kettlebell
4 + 4 x 16 sets = 128 reps, 3,328 pounds
1 set at the top of each minute

Double 12 kg Kettlebell Session

Double Swing x 10 = 520 pounds
Clean and Press x 5 = 260 pounds
Clean and Front Squat x 5 = 260 pounds
Double Clean x 5 = 260 pounds

Completed 2 circuits

Bonus workout:

Chin-ups – 5 x 1 = 5 reps

Farmer carry
20 kg kettlebells – 1 x 100 paces, 88 pounds

Incline push-ups – 1 x 25 = 25 reps

Weight: 4716 pounds

The overall workout required about 27 minutes. I performed one pull-up after each set of snatches until I had completed five. I planned to complete three circuits of the double kettlebell work, but was afraid I could not maintain quality of movement in the heat for a third round, so stopped. The double clean and presses were comfortable today.