Coming back from a knee injury and diving back into Weightlifting. Worked out a bastardized mix of StrongLifts 5x5 and The Pendlay beginner Program. I can only train O-Lifts 2x a week so had to have some other kind of strength on the days I can’t. Here’s the Program:
Hang Power Clean + Front Squat-5x2+2
Snatch Pull + Hang Snatch-5x2
Front Squat-3x3 2x1
Sessions 1 and 2 are a basic linear progression. Same with the Snatch and C&J. The Complexes are just working up to a heavy set as well as the BTN Jerks, Snatch Balances and Back/Front Squats (Basically working up to a near max triple and then a near max single). Sumo deadlifts are there mainly to help save my low back from over doing it on the pulls. Plus to help strengthen my hips and all the good stuff. I’d appreciate any feedback you guys have on the above. Appreciate it yall!