T Nation

Critique My Layer System Incorporating Oly


#1

Hi CT or anyone who can help, any tips on using the layer system while still practicing the oly lifts? Here are sample workouts I came up with

Pull/Push/Legs/Rest day

  1. Pull
    A. Clean: ramp to 2RM, then 6x2x90%
    B. Loaded carry variation
    C. 30 dips, 30 pullups

  2. Push
    A. Split jerk: ramp to 2RM, then 6x2x90%
    B. Loaded carry variation
    C. 30 dips, 30 pullups

  3. Legs
    A. Snatch: ramp to 2RM, then 6x2x90%
    B. Back squat: work up to 1RM
    C. Double pause Back squat: 3x3-4
    D. Loaded carry variation
    E. 30 dips, 30 pullups

  4. Pull
    A. SGHP: ramp to 1RM, then as many reps as possible @80% in 5 minutes
    B. Loaded carry variation
    C. 30 dips, 30 pullups

  5. Push
    A. Bench press: ramp to 1RM, 30 reps @80% as fast as possible
    B. Loaded carry variation
    C. 30 dips, 30 pullups

  6. Legs
    A. Front squat: ramp to 1 RM, 30 reps @80% as fast as possible
    B. Loaded carry variation
    C. 30 dips, 30 pullups

  7. Pull
    A. Clean grip RDL: ramp to 2RM, then 2 clusters @ 90%
    B. Clean grip deficit RDL: 3x3-4
    C. Loaded carry variation
    D. 30 dips, 30 pullups

  8. Push
    A. Push press: ramp to 3RM, then 30 reps@80% as fast as possible
    B. Loaded carry variation
    C. 30 dips, 30 pullups

If these workouts look OK, then I guess my next question is, would I be practicing the OL lifts/variations with enough frequency?

Thank you!!