I've realized that the only long term programs I've been able to stick with and make progress on had a good amount of lee-way on the exact weights, because of martial arts and all that. The example being the Pendlay-inspired Olympic program from Spring 2011, which I progressed on for 12 weeks straight.
This program has some Oly but only on Tuesday and Thursday because those are the only opportunities I have. The rest is strength, trying to keep it simple.
Monday:
Back Squat
Bench Press
Chins
Ab Roller
Tuesday:
Snatch
Deadlift
Dips
Ab Roller
Thursday:
Hang Snatch
Clean and Jerk
Glute Ham Raise
Friday (or Saturday):
Back Squat
Bench Press
Chins
Ab Roller
The idea is to get 15 solid reps on the strength exercises. This will allow me to get a little more creative with the sets and reps on days when I can't bang out three solid sets of 5. The goal is to increase the weight over time, but it doesn't have to be every session.
On the Olympic lifts, I'll try to get 10 solid reps in. That could mean a high single the drop it down 20% and do a few triples, or a few doubles.
On the bodyweight stuff, I'll go higher reps.
