Warmup:

Air squats – 20 reps
Windmill stretch – 20 reps

Workout:

Two-handed swings
16 kg kettlebell – 10 x 20 = 200 reps, 7000 pounds

Goblet squats
16 kg kettlebell – 10 x 5 = 50 reps, 1750 pounds

Single KB Snatch
16 kg kettlebell – 1 x 5 + 5 = 10 reps, 350 pounds
12 kg kettlebell – 1 x 5 + 5 = 10 reps, 260 pounds
12 kg kettlebell – 1 x 10 + 10 = 20 reps, 520 pounds

Chin-ups – 5 x 1 = 5 reps

Weight: 9880 pounds

My back did not hurt yesterday or today, so I moved up to the 16 kg kettlebell for swings and squats. My grip was challenged a bit as I got past the first 140 swings, but things went smoothly overall. I played around at the bottom of some goblet squats by flexing and stretching at the bottom a bit. I am thinking of going to 10 goblet squats per set rather than 5 and seeing how that goes. The 16 kg bell felt heavy for snatches today and I didn’t want to risk a problem, so I moved to the 12 kg bell after 5 reps left and right. The whole workout took 33 minutes.

I may keep making up workouts for a while rather than going back to the SFG training routine. I suspect that I could use a better base before attempting the SFG routine 5 days per week.