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YoungDreams
New member
Alright, I went two weeks of my last routine and now I'm feeling the need to mix it up, so if you guys can help that would be perfect.
200lbs-207lbs
Bench 290-315
Squat 455-495
Dead 500-525
Clean 245-275
Snatch 210-235
Upper body:
8x3 bench ss with alligator push up
5x8 single arm bench
5x10 single arm bicep curls (negative focus)
3x10 preachers ss with failure chin ups
3x10 skull crushers ss with db rows (slow motion)
3x15 lat raises ss with lat pulldowns
5x5 shoulder press
Finish with resistance band to rehab torn labrum
Lower body
10x3 Squat
5x5 Bulgarian split squat
5x3 Deadlift
5x5 straight leg deads
5x10 leg press
5x10 good mornings (hamstring focus)
5x5 leg curl
5x 1 minute jump rope weighted (calf focus of push off)
Core day (increased volume):
5 sets of clean ladder*
5 sets of snatch ladder*
5x10 overhead squat (core focus)
2x 50 foot broad jump
1000 crunches
1000 reverse crunches
500 Russian twists with kb
3x 2 minute kb swings
3x 2 minute alternating kb swings
3x 2 minute kb snatch
3x 2 minute bw squat on balance board
100 tire flips
AGILITY/CARDIO DAY (once a week)
10 15 yard shuttles
10 3 cone shuttles
20 agility ladders
10 box drill
10 300 yard shuttles
10 40 yard dash
10 40 yard suicides
1 country mile (lap around school)
Footnotes:
Ladders are 1 rep at a weight and then moving to higher weight upon completion, failures end the ladder and will be followed by 30 seconds of deadlifts
Because I put so much effort into this, I would appreciate your feedback to make it better, because I may have missed a few things.
200lbs-207lbs
Bench 290-315
Squat 455-495
Dead 500-525
Clean 245-275
Snatch 210-235
Upper body:
8x3 bench ss with alligator push up
5x8 single arm bench
5x10 single arm bicep curls (negative focus)
3x10 preachers ss with failure chin ups
3x10 skull crushers ss with db rows (slow motion)
3x15 lat raises ss with lat pulldowns
5x5 shoulder press
Finish with resistance band to rehab torn labrum
Lower body
10x3 Squat
5x5 Bulgarian split squat
5x3 Deadlift
5x5 straight leg deads
5x10 leg press
5x10 good mornings (hamstring focus)
5x5 leg curl
5x 1 minute jump rope weighted (calf focus of push off)
Core day (increased volume):
5 sets of clean ladder*
5 sets of snatch ladder*
5x10 overhead squat (core focus)
2x 50 foot broad jump
1000 crunches
1000 reverse crunches
500 Russian twists with kb
3x 2 minute kb swings
3x 2 minute alternating kb swings
3x 2 minute kb snatch
3x 2 minute bw squat on balance board
100 tire flips
AGILITY/CARDIO DAY (once a week)
10 15 yard shuttles
10 3 cone shuttles
20 agility ladders
10 box drill
10 300 yard shuttles
10 40 yard dash
10 40 yard suicides
1 country mile (lap around school)
Footnotes:
Ladders are 1 rep at a weight and then moving to higher weight upon completion, failures end the ladder and will be followed by 30 seconds of deadlifts
Because I put so much effort into this, I would appreciate your feedback to make it better, because I may have missed a few things.
