Trying to come up with a basic training template given that I cannot do all the lifts I'd like to do due to injury.
If I miss a day that I was supposed to lift, try and at least get in 30 minutes of cardio (probably jump rope since that requires little space. I will not be able to get all the days, but try to keep the core of Monday, Thursday, Sunday at the very least.
Monday
1 full Oly lift, 1 partial or full Oly lift (hang, etc, lighter. If not singles, then at least 3 sets at or near the top weight. Preference for more volume.
Weighted pullups
Ab exercise
Any PT exercises.
Cardio exercise.
Thursday
1 full oly, 1 partial - same scheme as Monday, but low volume.
Bench Press
Player's choice pullups
Any PT exercises.
Friday
Same Oly Scheme, higher volume.
Ab exercise
Any PT exercises.
Cardio exercise.
Saturday
Same oly scheme, higher volume.
BW pullups.
PT exercises.
Cardio exercise.
Sunday
oly scheme, lower volume
bench press
Players choice exercise.
PT exercise.
