Yesterday's training session went really well. I must admit that so far I am liking the total body workouts. It's been a great change of pace from my usual upper/lower splits.
AM Workout:
1 Arm KB Swings 12 kg: 4 x 20 x 90 seconds rest
Once again I decided to do my conditioning work in the morning. This ensures that I actually do it, and I can put more effort into it since I'm fresh. And as you can see, it only took about 10 minutes to complete, minus the warm-up.
PM Workout:
1) Hang Clean - 85x3, 90x3, 95x3, 100x5x3 Those felt better than they ever have. I believe it's because I really extended the warm-up portion and "greased the groove" with the exercise. Also, I didn't use as much weight as I could have. Instead I focused on being as explosive as possible.
1b) Inverted Row w/ feet on risers - 1x13
2) Squat - 125x3, 130x3, 135x3, 140x2x3
2b) BB Reverse Lunge - 85x10 each leg
3) BB Incline Bench - 100x3, 105x3, 110x3, 115x3/2
3b) Standing 1 Arm DB Overhead Press - 30x11
4a) Elevated Ab Wheel Rollout - 2x10
4b) Decline Situp - 2 sets
Today is conditioning work. I'll be doing KB snatches and burpees.
Simple. Fast. Effective.
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