I would like to incorporate many of the functional lifts into the same program (power/hang clean, snatch (barbell/dumbbell), push-press, squat, rev. hypers, glute-ham raise, rows, etc) or as many as possible, preferably into a M-T-Th-F split. Could someone give me somewhat of a sample workout suggestion. I did read Renegade Training, but it didn’t really give any specifics on frequency/splits. Thanks!
see my post about the ABC/4 or 3/4 split I came up with. I’m fishing for comments.
M-DEADLIFT(BACK),CHINS,ROWS
TUES-BAR BENCH,WIDE GRIP DIPS,DUMBELL FLIES/PRESS
W OFF
TH-SQUAT,LEG PRESS, EXTENSIONS, CALVES
FRI-CLEAN/PRESS, SIDE/FRONT/REAR EXTENTIONS, SHRUGS
here’s a split that I was using just recently, seemed to work quite well:
Monday: Power cleans, Front Squats, Reverse hyper, Barbell step-up
Tuesday: Push press, barbell row, bench press, weighted chins
Thursday: Power Snatch, Back Squat, Barbell Lunge
Friday: Bent press (db), Barbell rows, DB bench press, weighted chins
this worked quite well for me, I alternated days with heavier weights 3-6 reps and days with 6-10 reps. On occasion, I would also do clean pulls instead of Power snatches on the second day, but that’s just because I was trying to increase my clean poundage.
On every second saturday, just for fun, I’d go down by the river and pick up big rocks to do strongman lifts with them (not very common for 5’10" 180-pounders, but fun!). Hope that helps.
Cam, I really like that split. I think I’ll give that a shot. Thanx for the suggestion.
Tell me a little more of your background and goals. I would be pleased to give you some ideas on set/rep protocols but bear in mind they change substantially throughout our training. In faith, Coach Davies