[takeahnase]

Originally Posted by thethirddiaz

Why are you lifting heavy two days in a row?

Potentially, I plan on working out up to 5 days a week. I have 6 "modules" to choose from:

I
Snatch
Snatch Balance
Snatch Pull

II
Clean
Jerk
Front Squat

III
Power Snatch or Power Clean
Clean Pull
RDL

IV
Snatch
Overhead Press
Back Squat

V
Clean & Jerk
Front Squat
Chins

VI
Assorted GPP stuff, T&F or strongman.

So, depending on how I feel I will do 3-5 workouts out of the oly modules (adjust volume accordingly if I do 5 days) and maybe add a workout from module VI if I feel like it or have the equipment.

E.g. I am still feeling a bit battered from the T&F on Saturday, so I will do some sled work tomorrow instead of oly. As to the large number of oly days, I just feel that the benefit of short intense sessions is bigger than that of longer sessions, hence at most 3 full exercises per session, and mostly only around 10-25 reps per exercise. The routine is really the same as the last cycle (percentages and such), I just drew apart the days.

[thethirddiaz]

Is there a template for this (like Sheiko or Smolov) or did you jhust come up with this?

[takeahnase]

The program is based on

MIKE'S GYM | Programs

but I don't do 3 position cleans & snatches and use slightly different percentages (e.g. higher on the full lifts).

[thethirddiaz]

Ah ok. I've seen that before. Thanks.

[takeahnase]

15.05.2008 GPP

Warm up

Forward Sled Drag 50m

Farmer's Walk 50m

Waiter's Walk 50m

Forward Sled Drag + Farmer's Walk 50m

Forward Sled Drag + Waiter's Walk 50m

Forward Sled Drag + Farmer's Walk + Backpack 50m

Forward Sled Drag + Waiter's Walk + Backpack 50m

Backpack Bear Hug Walk 50m

Backpack Bear Hug Walk 200m

Stretch

Notation:

Forward Sled Drag + Farmer's Walk + Backpack means forwad sled drag while carrying farmer's handles and wearing a backpack.

Weights: Added weight around 50kg
Farmer's: Around 20kg each
Waiter's: Around 10kg each
Backpack: Around 50kg

[takeahnase]

16.05.2008 Week 2/Day 3

Warm up

Clean & Jerk
50*(2+2)*2
70*(2+2)*2
80*(2+1)
87.5*(2+1)*2
80*(1+1)

Front Squat
90*3
105*3
120*2
110*2
105*2*2

Stretch

[fennway4414]

Originally Posted by takeahnase

[color="Orange"]Forward Sled Drag + Farmer's Walk + Backpack means forwad sled drag while carrying farmer's handles and wearing a backpack.

I can't picture this, how do you hold on to the FW and the sled? Unless you use a rope, but then that would be a sled pull.

[takeahnase]

I use a belt and attach the sled rope to the belt. Like you would do a normal upright (not bent over) forward sled drag. Then I put on a duffelbag/backpack filled with sandbags. Then I grab two farmer's handles.

[fennway4414]

Originally Posted by takeahnase

I use a belt and attach the sled rope to the belt. Like you would do a normal upright (not bent over) forward sled drag. Then I put on a duffelbag/backpack filled with sandbags. Then I grab two farmer's handles.

That's what I assumed, when you say drag I assume pulling the sled with your hands.

[Standard]

I think you should try and add a chain yoke to the mix... just for fun