I completed a brief workout on Friday with 100 swings and skipping rope, but missed training this past Saturday and Sunday due to other commitments. My abs stayed sore from the renegade rows I performed on Thursday until Sunday, so I wasn’t too sad about laying off on Saturday. This was my first squat focused total tension workout following Pavel’s new Kettlebell Complex published at http://www.strongfirst.com/total-tension-kettlebell-complex/.

Warmup:

Air squats – 20 reps
Windmill stretch – 20 reps

Workout:

1 clean + 1 press + 1 clean + 1 squat + 1 renegade row per arm
1 clean + 1 press + 1 clean + 2 squats + 1 renegade row per arm
1 clean + 1 press + 1 clean + 3 squats + 1 renegade row per arm
1 clean + 1 press + 1 clean + 4 squats + 1 renegade row per arm
1 clean + 1 press + 1 clean + 5 squats + 1 renegade row per arm
1 clean + 1 press + 1 clean + 6 squats + 1 renegade row per arm
1 clean + 1 press + 1 clean + 5 squats + 1 renegade row per arm
1 clean + 1 press + 1 clean + 4 squats + 1 renegade row per arm
1 clean + 1 press + 1 clean + 3 squats + 1 renegade row per arm
1 clean + 1 press + 1 clean + 2 squats + 1 renegade row per arm
1 clean + 1 press + 1 clean + 1 squat + 1 renegade row per arm

Clean: 12 kg kettlebells – 11 reps, 572 pounds
Press: 12 kg kettlebells – 11 reps, 572 pounds
Clean: 16 kg kettlebells – 11 reps, 770 pounds
Squat: 16 kg kettlebells – 36 reps, 2520 pounds
Renegade row: 16 kg kettlebell – 11 x 2 = 22 reps, 770 pounds

Two-handed swings
16 kg kettlebell – 5 x 20 = 100 reps, 3500 pounds

Chin-ups – 5 x 1 = 5 reps

Weight: 8704 pounds

This session took 34 minutes from warmup to my last chinup. I could have done more than 6 good squats in a row, but decided to match the volume of my squats to the volume of my presses established earlier to keep from killing myself with the renegade rows. The renegade rows actually felt more challenging today than they did on Thursday, so I think it will be best to hold at 11 x 2 = 22 reps for several weeks before increasing my volume any.