New cycle, new program.
Since I am not able to do any Oly lifts in the same (Tues)day as I work on these in the morning, I've removed those from the equation and still lift that night.... then wait 2 days and lift again on Friday and once more on Sunday.
The former program had me lift Tues-Thurs-Sat but I've had too much DOMS going on on Thurs to be handling decent weights..
The template is as follows:
heavy - light - moderate
rotate all major 'muscle groups/movements' as follows
Tuesday AM
power snatch+OH squat
pulls
back squat
before I was injured it'd be:
technical snatch
hang cleans (still no PP)
front or back squat or pulls
Tuesday PM
OLY: hang cleans + push presses (for now only PP)
HEAVY: posterior chain
MEDIUM: chest H + back V
LIGHT: quads
Friday
OLY: snatch
HEAVY: chestH+back H
MEDIUM: quads + back V + bi/tris (assist)
LIGHT: posterior chain
Sunday
OLY: only light stuff
HEAVY: quads + back V
MEDIUM: posterior chain & shoulders
LIGHT: chest H + back H + abs
Program:
Tuesday
| O Javorek + snatch |
| O hang clean singles+ PP 7s |
| P deadlift 7s |
| T db press -3s |
| T 1-arm lat pull down 2s |
| E leg extension 1s |
| M db swing + goblet squat 2s |
| Core Turkish get ups 2s |
Friday
| O snatch 6s |
| (T Overhead Squat 6s) |
| P db press -1+6s |
| P Pendlay row 1+6s |
| T supine row 2s |
| T EZ-bar preacher curl 2s |
| T triceps push down 2s |
| E GHR 2s |
| M/core lateral throws + db swings 2s |
Sunday
| O Javorek + snatch |
| P weighted chins -6s |
| P front squat -1+6s |
| T snatch-grip DL 3s |
| T OHP 3s |
| E pec deck - 1s |
| E renegade rows 1s |
| Core planks 1s |
The only thing I've not given much thought is to do unilateral work.. so lunges & step ups are missing. I do lateral & walking BW lunges in the warmup routine though: this is my current warm up routine.
| arm circles |
| calf stretch & Frankenstein |
| cat/camel +hip stretch LR |
| scaptions & pushups |
| lateral lunge & reverse lunge |
| goblet squat |
| Russian twist on Swiss ball |
| SHELC + glute bridge |
Comments are welcome!