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I have a general template worked out in my head I would like to try. I'm coming from a CF and Oly background where I would like to cut out most of the metcons and reduce the volume on my oly lifts and just get as strong as I can in the next coming months. I'm unsure on how I should load these as far as percentages or progressions go but the basic template I have in mind is something like this.Monday - Squat 5x5, Front Squat 3x8, Lunge 2-8 each leg, Good morning 5x5. Tuesday - Press 5x5,maybe through in BTN press with light weight, Shrugs 3x8, Weighted Chins - work to 5 rm, short HIIT style metcon and one core movement.Wednesday - Snatch, Clean and jerk, Snatch pulls or Clean pulls 5x5, reverse hyper 5x5Friday - Bench 5x5, Incline Bench 3x8, Pullups 3xmax, Weighted dips 3x6-8, Pendlay Row 5x5, short HIIT metconSaturday - Strong man medley.
Looks okay. If definitely throw in more back work, but that's just my preference. Curious though, you say you want to get as strong as possible. Strong at what? The olympic lifts, the powerlifts, strongman, everything?I think you would be well served to define your goal a bit more.
Looks okay. If definitely throw in more back work, but that's just my preference. Curious though, you say you want to get as strong as possible. Strong at what? The olympic lifts, the powerlifts, strongman, everything?I think you would be well served to define your goal a bit more.
I've always been bad at this. I like the oly lifts and I've been doing them a long time but I've found that they haven't served my overall strength gains as well as I originally thought they would. The Strongman medley would just be so I wouldn't get bored. I enjoy it too. Probably wouldn't hurt to pull some of this extra work out, maybe add it in once a month for S&Gs instead of every week?
If you want to get that squat up I would suggest going at around 80-90% of your best 5RM on back squat Monday, heavy front squat triples on Wednesday, and Saturday or Friday I guess for the way you have your workouts scheduled, try to hit a pr for a set of five. If you do you are done, but if you don't drop down and do 3 sets of 5 at a weight you know you can hit (like what you did on Monday). This is pretty much what Pendlay does with his lifter and it seems to work pretty well.
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