I've come up with the best routine ever for overall development:
Monday: ME Lower push and pull
Tuesday: RE Upper Vert push/pull and Horiz. push/pull
Wednesday: DE Olympic lift, plyo jumps and clap push-ups
Thursday: ME Upper Vert push/pull and Horiz push/pull
Friday: RE Lower push & pull
Saturday: DE Olympic lift, plyo jumps and clap push-ups
OK, ME will conist of working up to a 3RM each week. RE days will consist of 3 sets of 8-12 reps and DE days will be 8 sets of 3 for each excercise. Intensisty will work in 3 week waves, going from easily attained reps week 1, to 90% effort week 2 and then setting records on week 3. Then I change all excercises and repeat for the next 3 weeks.
Also all workouts will be preceded by 3-5 50m wind sprints and a light jog cool down, also waving the intensity every 3 weeks. Then I'll do some shoulder and core pre-hab work then hit my workouts. This is in the AM. At night I'll be doing 20-30 minutes of yoga, pilates and stretching.
Is this a sweet routine or what??