Back At it Like A Crack Addict!

[themondtster]

Been Awol. Long turn-around at work....all nights. Shitty eating and very little sleep has caused me to have a slight set back. Put on a few bad Lbs. Had a few light days back in gym and getting diet back in check.

So here is the routine I'm going to try for a bit. Its progressive in weight each week. Low reps for some(3-4reps) and higher (5-6) for others. Its every other day. In between days just some Sprints or rest depending on how i feel.

Warmup 10min. Stretch 5min
1.Snatch
2. Clean and Jerk
3. Front Squat
4. Snatch Pull
5. Overhead Squat
6. Bench Press
7. Abs
Stretch

Day2
Warmup 10min stretch 5min
1. Jerk From Rack
2. Power Snatch
3. Power Clean
4. Step-ups
5. Stiff-leg Deads
6. Incline Press
7. Hypers
8. Jumps
Stretch

Day3
Warmup 10min stretch 5min
1. Snatch
2. Clean and Jerk
3. Back Squat
4. Clean Pull
5. Behind Neck Press
6. D.B. bench Press
7. Abs
8. Jumps
Stretch

 

[Buildingup24]

In man! This looks different, I like it!

 

[joeblow12345]

I'm not sure what your goals are? If your competing in oly meets then it looks solid. Good luck.


Use code joeb15 for 15% of at Ntbm.

Use code TEAM1001 at ruthless supps for a discount on transaderm and phytoserms.

 

[Buildingup24]

The rep scheme will be important because the snatch n then clean then squat will be quite draining

 

[BenchBoss]

Looks like a fantastic calorie burner! Definitely a way to shed some of extra pounds off. Doesn't look the greatest to me for building muscle size, but depending on your goals, it may very well be spot on!

 

[Criminal10dinC]

first two things i saw were: "Snatch" and "Clean Jerk"



lolz

 

[Buildingup24]

U know, I think u can put size on, u may wanna look into Oly lifting programs n just eat to gain weight (if that is ur goal)

 

[themondtster]

The rep scheme will be important because the snatch n then clean then squat will be quite draining

Most Oly routines I've looked at are set up that way, full body three times with heavy and conditioning. Do a week at 70%, then 80%, and so on. When you get to a heavy single drop back down. Advance routines require three trips to the gym a day....but im not going there. As far as fat loss and muscle building believe its perfect for recomp if i incorporate cardio(sprints and such) on off days. Look at footage of all the current light weight lifters... strong as shit, good muscle build, and great shape. First goal is clean and jerk 225...prob 6 months.

 

[themondtster]

Day1
Warmup 5min. Stretch 5min
1.Snatch 65# 3*3 75# 3*1 85#*1
2. Clean and Jerk 95#*3, 115#*3, 135# 3*1
3. Front Squat 135# 3*5
4. Snatch Pull 135# 3*5
5. Overhead Squat 65# 3*5
6. Bench Press 135# 3*5

Form definitely needs work on 1., 2., &5. so will stay at these weights next week. Need to work on flexibility....on overhead squat at the bottom my heels come up.

 

[themondtster]

Wednesday Day2

stretch 5min
1. Jerk From Rack 65#*5 95# 3*5
2. Power Snatch 65#*5 75# 3*5
3. Power Clean 75#*5 135# 2*5
4. Step-ups 3*10
5. Stiff-leg Deads 135# 3*8
6. Incline Press. 45#*5 95# 3*8
7. Hypers 3*8 +25#

Afterwards did a 5 min walk on treadmill then a combination of stretches and box jumps using a 18" box and 24" box. All in all a good work out. Still need to get form down on some things.