Hi CT
I’ve been working on writing a program with many of your principles, albeit without the M-T-Th-S schedule, since I work and have night classes throughout the week, except for Wednesdays.
So here’s what I’ve come up with:
Wednesday - Light technique work
Snatch - EMOM x 10-12, 80%
Clean & Jerk - EMOM x 10-12, 80%
Carries - 6 rounds, 60s with 60s rest
Saturday - Heavy work
Snatch - 3/2/1RM*, 2 sets of 5-6 at 90%
Clean & Jerk - 3/2/1RM, 2 sets of 5-6 at 90%
Front Squat - 531 progression
Carries - 6 rounds, 60s with 60s rest
*I know you posted to someone else recently that working up to a RM could be just as taxing as going to a true max, so what this really means is like, a solid but conservative set to build off of.
Sunday - Hypertrophy, weak point training
Power Snatch / 3 position snatch / Snatch Complexes / SGHP / SGDL x 3 sets of 6-8
Power Clean / 3 position clean / Clean Complexes / Clean Pull / DL x 3 sets of 6-8
Strict Press - 50 total reps, 65-75%
Back Squat - 3x10, 50-70%
Curls (+?)
Abs/GHRs every session
So it’s sort of like, some of the Bulgarian idea or 915 - practicing the lifts every session, and going through blocks for a few weeks of movements that will help with weak points (Sunday workout.) Your thoughts on EMOM and carries are considered here, as well as hopefully the spirit of your “2 days CNS, 2 days muscle building” philosophy.
Is there anything you would add / remove / change? Sunday for example, I threw curls in, I’m unsure if I need anything else, could I do carries again? I plan on using this as my base program for the rest of the year, perhaps with tweaks as needed, deload weeks as needed, etc. Goal is to just keep training. I don’t have any meets planned for now, so I just want to keep solid and modestly trucking away at the O lifts while getting in better shape.
Diet - I’m taking the “Ideas for getting as lean as possible” thread as gospel - baking soda 2x/day, greens at every meal, solid food in lieu of shakes, etc. Workouts will have 2 servings of “Plazma” (cannot have dairy, have concocted similar ratio of HBCD + protein + citrulline, I know you recommend against this, not seeking approval just being forthcoming)
Lifestyle - Like I said, I’m in school and working, though I maintain physical activity daily by commuting only by bicycle, and taking advantage of living right next to river trails, so I can get some good walks in on non-lifting evenings.
Any comments appreciated. Thanks for your time and wisdom!
David