So the plan is 5/3/1 and I think I've decided on olyish back squats with front squats as assistance. I've combined the deadlift and over head press day although it may make more sense to stick the squat and the press together. the reason being that neither seem to respond all that favorably to assistance exercises. For me, the press and the squat respond best to just relentless volume.
For the power snatch/clean I've decided on a complimentary program which goes as follows:
Week one
6 singles @ 90% two minutes rest
10 singles at 80% 1 mins rest
Week 2
8 singles @ 90% 2 mins rest
10 singles @ 80% 1 mins rest
Week 3
10 singles @ 90% 2 min rest
10 singles @ 80% 1 min rest
Week 4
10 singles @ 80% 1 min rest
10 singles at 80% 1 min rest
Week 5
add 2.5 -5 kg and start again
I'm starting with conservative maxes because of
1) The hand
2) I need to relearn these lifts since I haven't done them in 2+ months
3) I know they'll go up fast.
I'm also working in the running schtick so as to not die at the warrior dash.
...More thinking later perhaps
Subscribe to:
Post Comments (Atom)
Well, what is your goal with the Olys? If your goal with the Oly lifts is strength and power development, there's no need to time rest breaks, don't need ten minutes between each one but give yourself enough. If your goal with the Oly lifts is anything except strength and power development, stop going to Crossfit gyms and make your goal strength and power development. :P
ReplyDeleteAlso, I would do the 80% first.
Just saw this...
ReplyDeleteMy goal is strength and power, and I may wind up at the sports palace (where Jim Schmitz works) soon.
I like the timed rest, it keeps me from slacking. And now I've gone through this cycle once and get to add 5-10 lbs! WHee!!!