Instead, I used some of the stuff he programs, and added in some stuff that has worked for me in the past. I need to work on my strength overhead, so more push pressing and heavy jerks. More core work than I have now. I want to get better at doing more chins in a row, so I got some of that. I like deadlift, but it doesn't really fit in with what I am trying to do right now so I got some snatch DLs, clean DLs, I am sure I will test the deadlift heavy every few weeks. Also got some clean and snatch pulls to get better at dealing with heavy weights fast. More front squatting than back squatting, to get that up for the clean recovery. So I have heavy front squatting twice a week, heavy back squatting once, (opposite of before), see how that goes. But more heavy posterior chain work, which should help my lifts. I may decide to stick some back squatting in on Wednesday as well, like an early session.
I may get into the gym early and do some of the workout in the morning.
Monday:
Snatch: 85%x1x5 (five singles)
Clean and Jerk: 85%x1x5
Front Squat: heavy single, based off that 90%x2x3
Chins: 3x5, weighted, then max reps unweighted
Back Extensions: 3x10, weighted
Wednesday:
Hang Snatch, Snatch Pull: based off max snatch, 80%x2x3,
Snatch Pull 90%x2, 100%x2, 110%x2x2
Hang Clean, Clean Pull: based off max clean, 80%x2x3,
Clean Pull 90%x2, 100%x2, 110%x2x2
Push Press: 3x5
Situps: 3x10, weighted
Friday:
Snatch: max
Clean and Jerk: max
Front Squat: heavy single
Chins: 3x5, weighted, then max reps unweighted
Good Mornings: 3x10
Saturday:
Push Press: 3x5
Back Squat: heavy single, based off that 90%x2x3
Snatch Deadlift: based off max snatch, 90%x3 100%x3, 110%x3x3
Clean Deadlift: based off max clean, 90%x3 100%x3, 110%x3x3
Situps: 3x10, weighted
