T Nation

Critique My Layer System Incorporating Oly

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!!