I have done this work out in the past and got pretty good results and overall just really enjoyed this style of training and found it super motivating. I am looking to make another run at it again with several tweaks. The main 4 lifts were OH press, squat, bench and deadlift.
I was wanting to run this program focusing on the front squat, bench press, power clean and split jerk, while keeping the main set up and spirit of the program alive.
I wanted to know your opinion if the following template will work while keeping in mind my main goals at the moment are: 1. Fat loss and 2. maintaining or gaining strength.
I will also only run 1 movement pattern per day as doing 2 of them in the same day was too much for me previously.
Power clean day
A1. Overload: Top half clean deadlift from blocks above knees or overcoming isometric empty barbell pulling against pins in power position.
A2. Strength: Clean deadlift
A3. Strength speed: Power clean
A4. Speed strength: KB swing or jump good morning
A5. Explosive: Broad jumps or hurdle hops
Split jerk day
A1. Overload: Overhead split jerk support or OH support in power jerk position or overcoming isometric empty barbell pushing just above forehead
A2. Strength: Split or power jerk
A3. Strength speed: Push press
A4. Speed strength: Med ball OH throw
A5. Explosive: Light DB explosive OH press max reps in 10 seconds or incline plyo push up
Front squat day will be the same in the layout but instead of overloaded back squat from pins I was going to do it from a front rack.
Bench press day will be the same as it is in the layout.
Overall what is your opinion on this ? The overload exercises on the power clean and jerk days with isometrics good idea or no? Would it be effective from a fat loss and strength/muscle standpoint ?
Thank you for your time.