kingdomwaygh
New member
Getting back into fitness after a long time away. As a new dad of two time is a premium. I enjoy running so the aim is 3 runs a week and 2 strength sessions. I've had shoulder injurys in the past (bjj) so i'm not trying to do a lot of strict press for now. I've got 2 x 24KG and 2 x 16KG KBs. Came up with this which i've been doing for the last two weeks. Feels good but welcome any feedback etc, all supersets except the clean & front squat thruster which is one horrifying exercise:
Clean & Front Squat Thruster 2 x 24KG - 5 x 5
KB Snatch 24KG 4 x 5 (each side)
Band Assisted Pull Ups 4 x 8 (my pullup max is like 1 and a half hence the bands for now)
Kettlebell floor press 2x 24kg - 4 x 10
Bodyweight row - 4 x 8
Deck Squat 1 x 24kg - 4 x 8
HALOS 16kg - 4 x 10
This takes around 40-45 mins with 1 min rest between sets. Ideally i'd like to work up to higher rep ranges and less rest.
Clean & Front Squat Thruster 2 x 24KG - 5 x 5
KB Snatch 24KG 4 x 5 (each side)
Band Assisted Pull Ups 4 x 8 (my pullup max is like 1 and a half hence the bands for now)
Kettlebell floor press 2x 24kg - 4 x 10
Bodyweight row - 4 x 8
Deck Squat 1 x 24kg - 4 x 8
HALOS 16kg - 4 x 10
This takes around 40-45 mins with 1 min rest between sets. Ideally i'd like to work up to higher rep ranges and less rest.