I have always loved CT's programs, and have followed a lot over the years. I have put together a program using some of the tools I got from these programs, and would love feedback from CT or anyone else with ways to improve. I am mainly after aesthetics, but want to be athletic as well. I would prioritize building muscle first, fat loss second, and increasing performance third. I love cleans, snatches, high pulls, push presses, and front squats the most, and dis like bodybuilding training really but I know it is necessary. I lift 6-7 days a week repeating the 3 day split.
Day 1: Upper Body Push/ Traps double stimulation.
A: Behind the neck press sets of 3 moving up until hitting starting military press weight.
B: Military press sets of 3 until hitting push press weight
C: Push Press reaching a 3RM then a few back off sets
D1: Slight decline bench 5x5 double progression
D2: Face pulls 5x10
E1: Machine chest fly 3x10 pre-exhaust
E2: Incline bench 3x10
F1: Touchdown raise 3x10
F2: Dumbell overhead shrug 3x10
F3: 25# plate raise overhead 3x50
Light weight technique work on snatch and clean and jerk .
Day 2: Back & Biceps/ Chest, triceps, shoulders double stimulation
A1: Strict pull-ups 4x10
A2: Ring push-ups get a good pump in the chest 4 sets of 10-15
B1: Chinese row 4x8-10
B2: chest flys with bands 4 sets just get a pump
C1: bent over Dumbell row 4 sets of 10 on each side
C2: Lateral raises 4 sets of 1 drop set
D1: mechanical drop set incline Dumbell curl/ seated curl/ standing curl 3 sets
D2: Triceps rope pulldown 4 sets of 10
E1: Preacher Bench machine 3 sets of 2 drop sets
E2: Triceps kickback with bands 3 sets just get a good pump
Light weight technique work on snatch or cleans or bodyweight movements
Day 3: Lower body and Olympic lifts/ biceps double stimulation
A: Power snatch or high pull work up to 70% for 3
B: Snatch work up to a 3RM
C: Front Squat or Back Squat work up to a 3 RM
D: Cleans work up to 3RM
E: Sumo or Clean Deadlift work up to a 3RM
F: Biceps work for pump 3-4 sets
Light weight technique work for snatch and cleans or body weight movements
Farmers walks or other loaded carries
Thoughts would be appreciated thanks.