My friend Jim Gray said he could do lunch today, so I skipped going to the gym for dead-lift and get-up training. The stock market was moving fast during my normal home workout time, so I needed to make up a late afternoon workout.

I can feel strain in the middle of my upper back that I think is related to my Fighter Pull-up training. I thought about holding down the reps for a few days, but decided to keep going as planned for now.

I made up a combo exercise by putting together a double clean with a double press and a double front squat. I had a little trouble with my press on the left side several times, but worked through it and achieved good form through the last sets. I liked this combo and may incorporate it at least one day per week in a regular workout.

Quick summary:

Prying goblet squats
20 kg kettlebell – 3 x 5 = 15 reps, 660 pounds

Goblet squat curls
20 kg kettlebell –3 x 5 = 15 reps, 660 pounds

Halos: 12 kg kettlebell – 3 x 10 = 30 reps, 780 pounds

Pull-ups – 4, 3, 2, 2 = 11 reps

Two-handed swings
24 kg kettlebell – 7 x 15 = 105 reps, 5565 pounds

Incline push-ups – 30 reps

Double clean, press, and front squat
16 kg kettlebells- 33 reps = 2310 pounds
4, 3, 2, 2 = 11 reps
4, 3, 2, 2 = 11 reps
4, 3, 2, 2 = 11 reps

Total weight = 9975 pounds