New on here so please forgive any newbie antics/Layout, well lets start with the current stats (there little low -_-) and then the program which is 5 days a week Mon-Fri,
body type: Meso-Ectomorph
Clean & Jerk: 105kg/231lbs
Pull up: 50kg/110lbs
The program (this program is timed because this is all done during my Lunch break).
Everyday warm up (30 second rest between movements)
Leg swings to side x10reps each (1 Minute)
Leg Swing back and forth x10reps each (1 Minute)
Abductor Machine x10reps (see Paul Carter article) (1 Minutes)
Adductor Machine x10reps (see Paul Carter article) (1 Minutes)
Dip tucks x20reps (1 Minutes)
Hanging knee raises x20reps (1 Minutes)
5 sets of Complex = Power clean, front squat, push jerk, back squat, snatch grip width behind neck push press, full snatch (10 Minutes)
1 set of 1 Bench variation 4-5reps drop set to 50% 4-5reps = Dumbbell, Dips, Barbell, Elevated push up (2 Minutes)
1 Set of 1 weighted Pull up variation 8-10reps drop set to Bodyweight 8-10reps = overhand grip, underhand grip, neutral grip (2 Minutes)
1 Set of 1 OHP variation 4-5reps drop set to 50% 4-5reps = wall handstand push ups, single arm Landmine press, Hex bar press, single Dumbbell press (2 minutes)
1 set of 1 Row varitation 8-10reps drop set to 50% 8-10reps = High Cable row, normal cable row, Low Row Machine (2 minutes)
Lu Raises + half Lu raises 10 + 10 (1 Minute)
Face pulls 2 ropes + Band/cable pull a parts 10+10 (1 Minute)
1 set of 1 Conditioning variation 120meters/131yards : Bodyweight Sled pull and reverse pull (see Christian Thibaudeau article), 60-80% Bodyweight overhead snatch grip farmers walk and on back farmers walk(see Christian Thibaudeau article), Bodyweight Trap bar walks(see Christian Thibaudeau article)
so a session of this usually takes me anywhere between 30 minutes-45 minutes to complete give or take.
tell me what you all think, if anythings unclear or want to know the reason behind the madness please ask.