After getting into a steady habit of working out every day Monday through Friday, I took two rest days this week. I just felt punky on Tuesday and decided to rest all day. I leopard crawled for one minute, but otherwise took it easy. On Wednesday when I completed the workout that I am reporting on here, I got into rocking more vigorously than usual. I didn’t notice a problem at the time, but my left ankle was tender Wednesday night and sore on Thursday morning. Everything else felt good, but I didn’t want to put any extra strain on my ankle trying to swing or press, so I took another rest day. I hope I am well enough to start another deadlift cycle on Friday.

I am going to repeat the deadlift cycle I just completed – 1 x 15 @ 190, 1 x 15 @ 205, 1 x 12 @ 215, 1 x 8 @ 230, and 1 x 6 @ 245. I could step up by 10 pounds, but I am hoping that 245 will feel lighter if I repeat the cycle once more.

I have been developing a supersetting habit. In this workout, I paired 15 two-handed swings with 2 pull-ups and repeated the cycle 7 times. Then I paired a deadlift with one pullup and repeated the cycle 6 times. Along with the deadlift and pullup, I spent time on my hands and knees rocking forward and back and side to side. I also included some neck nods and some standing cross-crawls. At the end of my workout, I leopard crawled halfway around the room, finished the first round baby crawling, and then circled the room again performing a farmer carry. I repeated this cycle 4 times.

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

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

Pull-ups – 2, 2, 2, 2, 2, 2, 2, 1, 1, 1,1, 1, 1 = 20 reps

Dead-lifts
245 pounds, 6 x 1 = 6 reps, 1470 pounds

Get-ups
20 kg kettlebell – 5 x 1 L/R = 10 reps, 440 pounds

Farmer carries
24 kg kettlebells – 4 x 2 minutes = 8 minutes = 424 pounds

15 minutes or more of baby crawling, leopard crawling, rocking standing cross crawling, and neck nods.

Total weight: 9999 pounds