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slightly modified 2008 routine
I will keep this relatively consistent. Only swapping olympic lifts/assitance on Mondays and ab/core on wednesdays. Also want to take advantage of power rack on fridays, easily my longest traiing day, problem supplement with a simple sports drink or energy drink (gatorade or redbull).
Monday - Quasi Olympic Day
PC & FS (Front Squat)
1 + 3 x 3
PC & OHP (Overhead Press)
1 + 3 x 3
PC (Power Clean)
3 x 3 OR 9 x 1 - depends on % of 1-RM
Wednesday - Weighted Calisthenics Day
Dip (Weighted Dip)
3 x 3
3 x Negative with goal 1-RM (+10 current 1-RM)
Pull-up (Weighted Pull-up)
3 x 3
3 x Negative with goal 1-RM (+5 current 1-RM)
Sit-up (Weighted Decline Sit-up)
4 equal sets (+1 when able to complete all sets)
Friday
BS (Back Squat)
3 x 3
1 x * Walkout
BP (Bench Press)
3 x 3
1 x * Lockout
DL (Deadlift)
3 x 3 Snatch Grip
9 x 1 Alternate Grip
3 x 1 Rack Pulls
Mondays preparing for olympic lifting. Short term goal of 3x - 225 front squat, 3x - 185 OHP, 3x - 245 CP
Wednesdays looking to improve dips & pull-ups strength and progressively adapt abdominal exercises. Confident in hitting 225 -1RM this year and 90 plus - 1RM for pull-ups.
Fridays PL prep style lifting. Training all 3 lifts as a group. High intensity and long breaks. Likely to be longest workout of the weekend
Cardio & GPP
Weighted Stairs - gonna be doing BW + 140 for 10 floors or more, slowly increase distance and speed. Goal to do 14 flights with full gear in 3 minutes. (running allowed, cannot skip steps)
Swimming - need to do this
Running - on hold. Till I reach stairs goal.
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Plan well, train hard, and have passion to reach your goals. Your training must suit your physical, psychological, and mental needs. It can’t be a cookie‐cutter program. Louie Simmons Optimal Training
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