I strained my right shoulder performing too many one-handed swings with the 20 kg kettlebell over the course of 28 and 29 August, so wanted to do something light and mostly unloaded today. I turned to my trusty wooden box and used its 24-inch side to perform a variety of exercises. Part of the plan was to spend time in the sunshine making vitamin D and this session gave me about 30 minutes of sunshine.

Warmup:

Air squats – 20 reps
Windmill stretch – 20 reps

Workout:

Step-ups onto 24-inch box

60 x 1 + 1 = 120 reps

Holding 8 kg kettlebell
20 x 1 + 1 = 40 reps, 720 pounds

10 x 1 + 1 = 20 reps

Rhythmic circles
8 kg/18 pound kettebell
40 x 1 + 1 = 80 reps, 1440 pounds

Rhythmic pass between the legs and catch
8 kg/18 pound kettebell
40 x 1 + 1 = 80 reps, 1440 pounds

One-legged sit-down/stand-up
24-inch box

20 x 1 + 1 = 40 reps

Weight: 3600 pounds

I like step-ups. And for every step-up, there is a matching step-down. I completed 120 reps before I thought about adding weight by holding an 8 kg kettlebell to my chest while stepping up and down. I may start with weighted step-ups in the future and devote more volume to them.

I frequently drop the kettlebell while doing rhythmic work, as often as once every 20 reps, but my rhythm was perfect today and I held onto the bell consistently.

I learned to do one-legged sit-down/stand-ups as a substitute for pistols – one-legged squats. I seem to fall over whenever I attempt pistols, even when I am holding onto a suspension trainer. I went through a phase when I did one-legged sit-down/stand-ups 3 or 4 times per week and got pretty good at them. I guess I need to focus on them again and see if they might get me to an assisted pistol by the end of the year.