The last day of the year deserves a workout as much as the first day, but lingering soreness from dead-lifts and squats on Saturday kept my efforts modest.

Warmup:

Face-the-wall squats – 10 reps
Shoulder rolls – 10 reps
Good mornings – 20 reps
Windmill stretch – 20 reps
Shoulder-wall yoga stretch – 2 reps
Halos – 12 kg kettlebell – 10 reps, 260 pounds

Workout:

Double swing – 10 reps, 12 kg kettlebell, 520 pounds
Double clean – 10 reps, 12 kg kettlebell, 520 pounds
Double military press – 10 reps, 12 kg kettlebell, 520 pounds
Double front squat – 10 reps, 12 kg kettlebell, 520 pounds

One-handed swings – 100 reps, 16 kg kettlebell, 3500 pounds
Snatch – 20 reps, 12 kg kettlebell, 520 pounds
Turkish getup – 2 reps, 8 kg kettlebell, 36 pounds
Farmers walk – 50 yards, double 20 kg kettlebells, 88 pounds

Deadhang chinups/pullups – 10 reps, 1950 pounds

Weight: 8,434 pounds

Notes: I weighed about 195 pounds the last time I was on a scale, so I figure 1950 pounds for 10 reps of chinups/pullups.

My left shoulder was “not right” when I performed my first Turkish getup on the left, so I did only one rep on each side. I would like to get 5 on each side, but soldiering on with a tweaked shoulder is asking for trouble. My shoulder did not object to presses or pullups, just getups.

I fantasized about doing this workout every day in January. We’ll see.