My new workout, how is it?

[Furia_fighter]

I posted before in here about a year ago regarding a workout. Needless to say, it was not that effective. I was wanting some feedback regarding my new routine.

1-2X Per Week - Road Work (all exercises done back to back with no break in between):

Circuit 1:
10 Kettlebell Snatchs per arm - 55 lbs.
50 yard sprint (25 yards then back)
10 Decline Push ups (feet elevated off of tire)
10 Tire flips - 300 lbs. (5 forward then 5 back)
20 sledgehammer hits on tired (10 on each arm)
25 jump ropes

2 min. rest
REPEAT for four sets

Circuit 2:
78 lbs kettlebell pull (tie the 55 and a 23 lbs. together with thick rope)
Long overhand pulls - 8x's(hands go from prone to supine while pulling. Bicep flexion)
Short arm pulls - 8x's

Repeat for 8 sets (four with each hand grip.)

These circuits I'll perform either: twice a week (Mon. and Fri.) or once a week (Wed.)

On the other days of working out, I do this (3 sets, 6-8 reps):

Incline press
Bent over row
Power snatch (barbell)
Good Mornings
Power snatch (dumbell - alternating hands)
Pull ups
Dips
Horizontal pull ups
Russian Twists with 10 lbs. Medicine Ball
Elevate Planks (one minute per side - 3 mins. for one set.)

I also try and run 15-20 mins a day but if I don't I'll ride the bike while I'm watching TV.

[zombiejitsu]

Not bad at all. It's similar to one ive been doing for a while now. The only things I don't do are . . . . . .

Originally Posted by Furia_fighter

Circuit 1:
10 Kettlebell Snatchs per arm - 55 lbs.
50 yard sprint (25 yards then back)
10 Decline Push ups (feet elevated off of tire)
10 Tire flips - 300 lbs. (5 forward then 5 back)
20 sledgehammer hits on tired (10 on each arm)
25 jump ropes

2 min. rest
REPEAT for four sets

Circuit 2:
78 lbs kettlebell pull (tie the 55 and a 23 lbs. together with thick rope)
Long overhand pulls - 8x's(hands go from prone to supine while pulling. Bicep flexion)
Short arm pulls - 8x's

Repeat for 8 sets (four with each hand grip.)

These circuits I'll perform either: twice a week (Mon. and Fri.) or once a week (Wed.)

On the other days of working out, I do this (3 sets, 6-8 reps):

Incline press
Bent over row
Power snatch (barbell)
Good Mornings
Power snatch (dumbell - alternating hands)
Pull ups
Dips
Horizontal pull ups
Russian Twists with 10 lbs. Medicine Ball
Elevate Planks (one minute per side - 3 mins. for one set.)

I also try and run 15-20 mins a day but if I don't I'll ride the bike while I'm watching TV.

[Ifight4Beer]

Thats a good circuit but what are you training for? just to get in good shape? loose weight? or athletic compotition? if it is the later you will need a little more variety, some Lsd work, some power work exc. exc. but the circut is a good one, you just can't get in tip top shape off of doing one circut over and over agian. it will platue very quickly if you are trying to be an elite athlete.

[Furia_fighter]

Trying to get in shape and lose weight. Also for athletic competition. I just started the circuit two weeks ago. My trainers have a few guys doing this circuit and a few other guys doing a different circuit. I believe ever 3-4 weeks we are switching circuits.

[Ifight4Beer]

OK i see, like I said before it looks like a good circut and If you are changing things up it will drasticly increase your conditioning, throw some longer jogs in there once or twice a week and you will be in good shape. I also like lifting a couple times a week, but thats for strenght not really conditioning most of the time.

[$ick Money!]

You should request that youre trainers change it up more often. Routine is the enemy of progress.

[Furia_fighter]

I'll see them on Friday so I'll be sure to ask. I have been keeping the TIME length of running the same but have been increasing my speed. Also doing some sprints on the treadmill while at work ( I work in the Wellness Center at my local YMCA) So we're almost encouraged to workout at work.

[Furia_fighter]

I also train/teach striking twice a week and get some rolling in twice a week.