training_programs

# home training

## exercises

kettlebell, dumbbells

1. push ups (triceps)
1. KB front squat (quads, core)
1. DB split squat (quads)
1. DB RDL (posteriour chain)
1. DB overhead presses (shoulders, triceps)
1. DB lu raises (shoulders)
1. DB biceps curls (biceps)
1. DB squat & press
1. DB rows

* pull ups (no bar)
* DB clean & press (full body, explosive) (doesn't work well)

## EMOM plan

* every minute, on the minute, Sets*Reps
* last set of every exercise is AMRAP (as many reps as possible)
* 30 seconds pause between every exercise
* 7*3+6*.5 minutes = 24 minutes

1. DB side raises: 3*10 (shoulders)
1. kettlebell swings 3*10 (explosive legs)
1. DB rows 3*10 (back)
1. push ups: 3*8 (triceps)
1. DB squat and press: 3*6 (full body)
1. DB curls: 3*6 (biceps)
1. DB RDL: 3*15 (posterior chain)