Training Idea:
Now that I'm not a spring chicken and I don't use anabolics or TRT I must limit volume.
I took these free workouts that klokov posted and split them in 1/2.
This type of training is FUN.
Minimum work is 3 on 1 off.
If I'm feelin it I may train up to 6-7 days in a row.
Each block consists of 20 days total training.
4 blocks in all (about 90-100 days)
Rep schemes will be changed from 8 reps to 6 to 4 to 2 for final block.
Mon-wed is home school metcons/cardio with the kids and this will continue for "health" benefits.
Day 5 in the books.
#1
Hyperextensions, 3x10,
Muscle Sn + BNSG press + ohs 2+2+2/3
Deficit SDL + deficit Sn, with straps 2+1 / 3
#2
Deficit SGDL 3 reps / 3
KHP 5x5
SGBNP 3/3
#3
Hyperextensions, 3x10
No hook snatch 2 reps,
no hook snatch deadlift 2 reps,
hook grip snatch deadlift 2 reps,
strapped snatch deadlift 2 reps (Todays RM)
KHP 5x5
#4
BS (55x1) + FS 1+1 3-5 sets
Barbell squat jumps, 3-5 sets of 10 reps,
#5
Clean + front squat + push press + pause
jerk, 1+1+1+1, 3 sets
Clean grip deadlift + shrug extension, 3+3
with straps,
#6
Press from rack 3 reps, 3 sets,
Hyperextensions 5x10, Add weight
#7
Hyperextensions 3x10
Pause Snatch at knee with straps, 1 rep, 3-5
Snatch deadlift + snatch stiff leg deadlift +
snatch deadlift + snatch stiff leg deadlift
1+1+1+1, 3 sets
#8
Trap 5x5
Snatch grip BTN push press + OHS 2+2 / 3 sets
Sots press 3 reps, 5-6 with same weight
#9
Hypers 3x10
Power clean + push press 1+2, 3 sets
Clean grip deadlift, 3RM + 1 set 10 reps
#10
Back squat, 2RM + 1 set 10 reps
Barbell squat jumps, 5x10
#11
Hypers 3x10
Slow Pull Snatch w/straps 3x1
Snatch Grip DL w/straps 3x7-8 sets
#12
Klokov High pull 5x5 w/straps
Press Snatch grip behind neck 5x 7-8 sets
#13
Power Clean + strict press 1+2/3
Push press from rack + Jerk with pause 1+1/3
#14
Front squat w/pause 3-5sec + FS 1+1/10 sets
Squat jumps 10x 5 sets
Hypers 3x10 add weight
#15
Hypers 3x10
Muscle snatch + SG Press Behind neck + OHS 1
+2+2/ 6-7 sets
RDL Snatch Grip + Romanian Snatch 1+1/3
w/straps
#16
RDL Snatch Grip w/straps 2rm + 1x10 reps
Klokov High pulls 5x5
Drop Snatch + OHS 1+1 + 1+1/3 sets
#17
"full" grip Clean + Jerk + Clean + Jerk 1+1 +
1+1/ 3 sets
RDL "full" grip 2r/10 sets
#18
Back Squat w/pause 3-5sec + back squat 1+1/10
sets
Squat jumps 10/3-5 sets
Deficit HSPU 3x max reps
#19
Push Press from Rack 5x5
Front Squat slow decent (50X1) 1x10 sets
#20
Bench Press 5x5
Hypers add weight 10 x 5 sets