I’ve just got a barbell, with some kbs, rings and chin up bar. So I’ve been programming around a similar issue since the spring.
I’ve done two main programmes that worked and lots of faffing around with wods etc that didn’t. I normally do 3 days a week and add power cleans and rows as main work.
1st; ABA style programme with A being 531 power clean and press, press with fsl widowmaker added. And B being 531 row & deadlift, deadlift with fsl widowmaker added
2; A BBS style programme where I did a leader/anchor set up.
Leader 6 weeks, 3 days a week.
5 pros row and clean. With SSL (slowly built up total reps for this)
5 pros press and deadlift
Weekend session BBS sets (10x5) of press and deadlift. Super setted with accessory. Slowly built up to FSL weights for deadlift, started at 50% and added 2.5% each week.
531 PRs row and clean
531 PRs press and deadlift
Weekend session, 5x5 FSL press and deadlift.
This second programme is similar to what @antiquity stated and has worked excellently for me. Hit PRs in the anchor but didn’t feel broken, especially midweek. The big leader session at the weekend meant I could take my time and eat loads.
As I’m now in winter and workout outside. I’ll probably do something similar but 2 days of barbell and two days of walrus.
1 day will be 5 pros and 1 day BBS sets.
It was my first attempt at a leader/anchor set up and waiting 7 weeks to see if it worked is a little hard. But I think Im going to be doing this style for some time now.