The benefit of a home gym is that I can get a session in regardless of most time constraints so Rees no excuse for missing out my training today. Whilst on a Saturday I would normally do my long heavy bag rounds I fancy some weights today so I opted for a gauntlet comprising my deadlift circuit from earlier this week with followed immediately by the bench press circuit that my friend interrupted me in the middle of on Thursday.
As is usual at the moment it's 20 50 second rounds with 10 seconds rest:
First circuit:
- 2 x Round the worlds
- 6 x kettlebell clean and press
- 3 x kettlebell swings
- 3 x dead lifts
- Then alternate barbell clean and press, KGB swings and deadlift until the end of 20 rounds
Second circuit:
A more tradtional circuit with everything done in turn until the end of 20 rounds. Exercises are:
- Alternate leg lunges
- Bench press
- Barbell clean and press
- Heavy kettlebell swing
- Sit-ups
Then finally after a short break for water I finished with 120 sit-ups.
Surprisingly whilst tired and sweating buckets, after a short rest as I was tidying up, I felt refrsherd and was tempted to add in the rope and sit-up rounds at the end but though it best not to as I would be drinking soon and didn't want to deplete myself to much.
The theory behind the circuits that I complete at the moment is to train endurance in as many compound movements as possible to maximise work rate and increase muscle use and calorie expenditure. They all have at least one of the classic compound moves in them e.g. Deadlift, squat, bench press.
The plan is in a few weeks to focus on power for a week just to keep the ability to lift heavy up. However I am restricted in this for some movements by the availability of a spotter as I do not want to be that idiot who ends up stuck under his weights or worst badly injured by not having a spotter to help.
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