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
* 7x3+6x.5 minutes = 24 minutes

1. DB side raises: 3x10 (shoulders)
1. kettlebell swings 3x10 (explosive legs)
1. DB rows 3x10 (back)
1. push ups: 3x8 (triceps)
1. DB squat and press: 3x6 (full body)
1. DB curls: 3x6 (biceps)
1. DB RDL: 3x15 (posterior chain)