How I'm managing quarantine

Man, so much has happened since I last posted.

COVID pandemic was a huge one.  I made changes to keep systemic fatigue low so I could train almost every day.  Sometimes I could go 8 days with no rest days.  Sometimes only 3 days.

The key for me has been to move to push/pull splits, and to manage fatigue with ladders.  Here is a simple framework you can follow. Add rest days between sessions whenever you need it.


Day 1: Push 1
  1. Compound circuit
    a. Overhead press: 5 x 5
    b. Kettlebell swing: 5 x 10
  2. Isolation circuit: Ladders
    a. Incline lateral raise: 3 x 3-5-7
    b. Kettlebell swing: 3 x 5-10-15
Day 2: Pull 1
  1. Compound circuit
    a. Ring row: 5 x 5
    b. 1-arm swing: 5 x 5+5
  2. Isolation circuit: Ladders
    a. Supinating dumbbell curl: 3 x 3-5-7
    b. Kettlebell swing: 3 x 5-10-15

Day 3: Push 2
  1. Compound circuit
    a. Pushups: 5 x 15
    b. Kettlebell swing: 5 x 10
  2. Isolation circuit: Ladders
    a. Skull crushers: 3 x 3-5-7
    b. Kettlebell swing: 3 x 5-10-15

Day 4: Pull 2
  1. Compound circuit
    a. Pullup: 5 x 5
    b. Kettlebell snatch: 5 x 5+5
  2. Isolation circuit: Ladders
    a. EZ-bar curl: 3 x 3-5-7
    b. Kettlebell swing: 3 x 5-10-15

Day 5: Push 1
  1. Compound circuit
    a. Overhead press: 5 x 6
    b. Kettlebell swing: 5 x 10
  2. Isolation circuit: Ladders
    a. Incline lateral raise: 4 x 3-5-7
    b. Kettlebell swing: 4 x 5-10-15
Day 6: Pull 1
  1. Compound circuit
    a. Ring row: 5 x 6
    b. 1-arm swing: 5 x 5+5
  2. Isolation circuit: Ladders
    a. Supinating dumbbell curl: 4 x 3-5-7
    b. Kettlebell swing: 4 x 5-10-15

Day 7: Push 2
  1. Compound circuit
    a. Pushups: 5 x 18
    b. Kettlebell swing: 5 x 10
  2. Isolation circuit: Ladders
    a. Skull crushers: 4 x 3-5-7
    b. Kettlebell swing: 4 x 5-10-15

Day 8: Pull 2
  1. Compound circuit
    a. Pullup: 5 x 6
    b. Kettlebell snatch: 5 x 5+5
  2. Isolation circuit: Ladders
    a. EZ-bar curl: 4 x 3-5-7
    b. Kettlebell swing: 4 x 5-10-15

Day 9: Push 1
  1. Compound circuit
    a. Overhead press: 5 x 7
    b. Kettlebell swing: 5 x 10
  2. Isolation circuit: Ladders
    a. Incline lateral raise: 5 x 3-5-7
    b. Kettlebell swing: 5 x 5-10-15
Day 10: Pull 1
  1. Compound circuit
    a. Ring row: 5 x 7
    b. 1-arm swing: 5 x 5+5
  2. Isolation circuit: Ladders
    a. Supinating dumbbell curl: 5 x 3-5-7
    b. Kettlebell swing: 5 x 5-10-15

Day 11: Push 2
  1. Compound circuit
    a. Pushups: 5 x 20
    b. Kettlebell swing: 5 x 10
  2. Isolation circuit: Ladders
    a. Skull crushers: 5 x 3-5-7
    b. Kettlebell swing: 5 x 5-10-15

Day 12: Pull 2
  1. Compound circuit
    a. Pullup: 5 x 7
    b. Kettlebell snatch: 5 x 5+5
  2. Isolation circuit: Ladders
    a. EZ-bar curl: 5 x 3-5-7
    b. Kettlebell swing: 5 x 5-10-15

Day 13: Push 1
  1. Compound circuit
    a. Overhead press: 5 x 8
    b. Kettlebell swing: 5 x 15
  2. Isolation circuit: Ladders
    a. Incline lateral raise: 5 x 3-5-7
    b. Kettlebell swing: 5 x 5-10-15
Day 14: Pull 1
  1. Compound circuit
    a. Ring row: 5 x 8
    b. 1-arm swing: 5 x 7+7
  2. Isolation circuit: Ladders
    a. Supinating dumbbell curl: 5 x 3-5-7
    b. Kettlebell swing: 5 x 5-10-15

Day 15: Push 2
  1. Compound circuit
    a. Pushups: 5 x 23
    b. Kettlebell swing: 5 x 15
  2. Isolation circuit: Ladders
    a. Skull crushers: 5 x 3-5-7
    b. Kettlebell swing: 5 x 5-10-15

Day 16: Pull 2
  1. Compound circuit
    a. Pullup: 5 x 8
    b. Kettlebell snatch: 5 x 7+7
  2. Isolation circuit: Ladders
    a. EZ-bar curl: 5 x 3-5-7
    b. Kettlebell swing: 5 x 5-10-15

Day 17: Push 1
  1. Compound circuit
    a. Overhead press: 5 x 9
    b. Kettlebell swing: 5 x 20
  2. Isolation circuit: Ladders
    a. Incline lateral raise: 5 x 3-5-7
    b. Kettlebell swing: 5 x 5-10-15
Day 18: Pull 1
  1. Compound circuit
    a. Ring row: 5 x 9
    b. 1-arm swing: 5 x 8+8
  2. Isolation circuit: Ladders
    a. Supinating dumbbell curl: 5 x 3-5-7
    b. Kettlebell swing: 5 x 5-10-15

Day 19: Push 2
  1. Compound circuit
    a. Pushups: 5 x 25
    b. Kettlebell swing: 5 x 20
  2. Isolation circuit: Ladders
    a. Skull crushers: 5 x 3-5-7
    b. Kettlebell swing: 5 x 5-10-15

Day 20: Pull 2
  1. Compound circuit
    a. Pullup: 5 x 9
    b. Kettlebell snatch: 5 x 8+8
  2. Isolation circuit: Ladders
    a. EZ-bar curl: 5 x 3-5-7
    b. Kettlebell swing: 5 x 5-10-15

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