Other/Mixed Howto: Two day / week, full body workout with different exercises

[Partha]

I am a technology professional with family, approaching 40 and getting in that phase where I can train twice a week (commitment and recovery). I have access to gym in my apartment, and also few kettlebells at home - but no professional trainer. My goal is staying healthy (maintaining basic strength, weight management, mobility).

I wish to understand pros and cons of full body workout if it is designed with different sets of exercises as below (I am comfortable with the techniques):

Explosive (lower pull, upper push): BB Power clean & press // KB (Swing) Snatch
Upper Pull: Pull-down // Double KB Row
Lower Push: BB Split squat // Goblet or Front Squat
Core twist or 3-plane mobility: Cable Wood chop // TGU
Anti rotation / anti extension: DB Suitcase carry // Renegade Row

Kindly highlight if something is overdone or missing. I know it is subjective, still, I would like to hear. Previously, suggestions coming from this forum has done wonders (doing single KB S&S before moving to double bell regarding recovery).

 

[Shawn Reed]

Start small and add as necessary. S&S - Goblet Squats, Swings and Get Ups. Maybe carries, push ups/pull ups if time permits.

 

[Matts]

Partha, are you beginning a program, or have you already done S&S and moved onto double bell programs? Have you had a lot of experience lifting weights? Program you've listed seems ok, but has a lot of moving parts. If you were doing the whole thing each workout with decent weights, seems like it would be hard to keep good form- C&P, squats, swings, etc seems like a lot of mostly full-body exercises in same workout.

 

[ElliottEicke]

looking good buddy.. i too agree with what shawn said...

Start small and add as necessary. S&S - Goblet Squats, Swings and Get Ups. Maybe carries, push ups/pull ups if time permits.