Nate
Level 6 Valued Member
Ive sometimes struggled to find a split that allows me to train daily with functional exercises, but have enough variety that i avoid boredom, certain areas (lumbar) get enough rest, and i still get some old school isolation work. I've really enjoyed this lately, with a rest day every week or so. No major focus, just GPP, athleticism, health & avoiding the dad bod.
Horz Push:
1. Weighted Dip or Pushup
2A. BW (other from above)
2B. Ab Wheel or similar
3. Tricep isolation
Pull:
1. KB snatch 044
2. Chin/Pullup
3. Ring Row
4. Face Pulls
Vert Push:
1. TGU
2A. 1KB Press
2B. Curl
3. Lateral Raise
Legs:
1. Swing 044
2A. Goblet Squat
2B. Glute Ham Raise
3. Jump Rope or calf
Grinds are usually
X = Near max perfect reps (ex. 8)
X-2 (ex. 6)
X-4 (ex. 4)
Drop to next lighter KB & X + 2 (ex. 10)
Not exactly ROP, Built Strong or minimalist but thought I'd share here anyways... Enjoyment helps consistency.
Horz Push:
1. Weighted Dip or Pushup
2A. BW (other from above)
2B. Ab Wheel or similar
3. Tricep isolation
Pull:
1. KB snatch 044
2. Chin/Pullup
3. Ring Row
4. Face Pulls
Vert Push:
1. TGU
2A. 1KB Press
2B. Curl
3. Lateral Raise
Legs:
1. Swing 044
2A. Goblet Squat
2B. Glute Ham Raise
3. Jump Rope or calf
Grinds are usually
X = Near max perfect reps (ex. 8)
X-2 (ex. 6)
X-4 (ex. 4)
Drop to next lighter KB & X + 2 (ex. 10)
Not exactly ROP, Built Strong or minimalist but thought I'd share here anyways... Enjoyment helps consistency.