3 Exercises. 45 minutes. As many rounds as round as possible.
Sometimes it’s good to have a standard check in workout after a bunch of travel or a lay off from consistent programming. I’ll often pick a few exercises I really enjoy that also give me a good appraisal of my strength and movement quality and just practice them in a density circuit for 30-45 min. Starting with mentally favorable exercises helps you get back on track easily and choosing full body movements that can test a variety of qualities can do a good job of letting you know “where you’re at.”
I grabbed a 40 kg and two 24 kgs bells and did the following for 45 min.
– Hand to Hand Swing: 10 each hand x 40kg
– Helps me feel my hinge pattern, check where my grip strength is at and provides a good mental check as they take some grit to get through.
– Double KB Squat to Strict Press: 5 reps with double 24 kg • Lets me check in with my squat as well as my upper body and core strength.
– Turkish Get Up: 1 each side x 40 kg
– Feel overall CNS readiness (I notice my ability to do a heavy TGU change drastically when I’m tired vs when I’m fresh) as well as full body motor control/mobility.
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