So here’s a quick glimpse into my training right now. With my schedule filling up between the 2 (now 3 jobs), its doesn’t leave much time to train, nor much mental energy after a full day of training (when I wasn’t as busy I was training anywhere around 9-11 at night).

Warm-up:

Foam roll, stretch, activation, dynamic warmup, (core training is fitting its way in here for the sole reason that after the complex at the end, I don’t feel like doing sh*t!)

Power/Strength:

Med Ball throw variation (done solo with no other pairing)

Strength superset: lower than upper (lower tends to be unilateral b/c of my history of back pain, and the upper body right now is 2 days of dumbbell bench and one day low rep chinups)

Conditioning:

Metabolic complex: 2-3 times through (Day 1: BB complex, Day 2: Bilateral DB Complex, Day 3: Unilateral DB Complex)

5-6 exercises same weight, no rest:

explosive (hang clean, snatch, or swing)

upper push

lower (bilateral or unilateral depending on day)

core

upper pull/arms

lower (unilateral)

My total training time is around 45 mins-1 hr per session — basically a “hit em hard, go home” style.