[quote]bkerne wrote:
Chad,
Thanks for being here tonight. What do you think of this split? I am starting with Heavy cleans, possibly light snatch or form assistance work, and Bench and assistance exercises on Mondays
Heavy squats and assistance leg exercises with horizontal back work on Tuesday
Wed OFF
Thurs heavy snatch work with light clean work and assistance work and speed bench
Friday unilateral or speed leg work, with single leg squats or speed squats, assistance exercises and vertical back work…
When I say heavy, I don’t mean always working in 85%+ range, just challenging workouts,
for example: my Tuesday workout yesterday was
-6x60%,6x70%,4x75%,4x80% 375lbs last set. I supersetted that with Box Jumps 4x5.
-Front Squats 4x5 50 55 60 65%, supersetted with knee tuck jumps 4x5
-Glute ham raises 4x8
-Towel Leg curls 4x6
-Bent over reverse grip rows 4x8
-DB curls 4x8
I am training for athleticism and the workouts last around 1.5-1.75hrs. Also, do you think I would be overtraining to incorporate some jump rope work or car pushing into the week somewhere? If not, where could I put it to be most beneficial and do you have any suggestions on how to go about it or other GPP work?
Another question, with doing snatches and cleans all the time, is it necessary to do grip work? I don’t use wrist wraps, just chalk. Thanks, BKERNE[/quote]
I suggest that you perform your back work on the days you perform snatches and cleans. The program you described might be a little too taxing on the upper back since you’re basically challenging it with every workout. Additionally, your workouts should last ~60 minutes. 1.5-1.75 hours is very demanding and can cause cortisol to excessively elevate. Perform GPP work on one weekend day, but don’t push the intensity too high. No need for direct grip work on your program.