The StrongFirst Girya certification is based upon six exercises:

• Swing
• Squat
• Clean
• Press
• Snatch
• Turkish Getup

I am practicing swings and get-ups on Mondays, Wednesdays, and Fridays. I am devoting Tuesdays to snatches. That leaves cleans, presses, and squats for Thursdays.

I will probably need to do more nuanced work eventually, but for now I am doing a combination clean, press, and squat in sets of 3. Today I got to my 14th set before I had trouble pressing the third rep (#42). I wanted to get to at least 48 reps, so I completed 3 more sets of 2 reps. When I am able to get to 16 sets of 3 (48 reps), I will start working on sets of 4 and see how long it takes me to get 48 reps done in 12 sets. After I can get all my reps in sets of 4, I will shift to sets of 5. When I can get 10 sets of 5 with the 16 kg bells, I will move to the 20 kg bells.

I need to get stronger before going up for StrongFirst certification. I may still be building up to the levels I need to achieve when I turn 58 in September 2015, but I should be ready before I am 59.

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

Double Clean
16 kg kettlebells – 14 x 3 + 3 x 2 = 48 reps 3360 pounds
Double Press
16 kg kettlebells – 14 x 3 + 3 x 2 = 48 reps 3360 pounds
Double Squat
16 kg kettlebells – 14 x 3 + 3 x 2 = 48 reps 3360 pounds

Total weight: 12,180 pounds