Strength in Motion

I didn't go out to the gym today so decided to do a session at home. I was really sore but I felt good after the warm up so it was all good.

Dynamic flow drill warm up;

2 rounds

10 swings each side

5 clean + press each side

5 squats - KB racked each side

5 snatch each side

Workout;

45lb KB used for all exercises

All of the exercises are preformed for 30 seconds with 30 seconds rest between each except for the first 2 which have 60 second rest.

Round 1

one arm press sec each arm  : L-12,  R-12

1/2 snatch each arm : L-8, R-8

double squat  : 14

KB get-up-sit-up  : 7

double KB dead clean : 8

figure of 8 to hold : 8 each side

push up : 24

plank : done

Round 2

one arm push press : L-12, R-12

snatch : L-11, R-10

hand 2 hand sumo deadlift : 24

side bend : L-18, R-16

alternating clean : 8 each side

figure 8 to hold : L-8, R-7

close grip push up: 24

Round 3

long cycle jerk : L-6, R-5

1/2 snatch : L-8, R-9

behind the neck squat : 20

windmill : L-8, R- 7

double KB long cycle clean : 11

staggered push up (explosive) : 16

high plank : done

Work out was pretty hard during the exercise but the rest periods made it very manageable. If I do this again I will decrease the rest periods to 15 seconds.

Cool down: full body stretch routine.