Here is what a current week looks like:
Push Press, Incline Bench, and bench work up to 5 rm then 5x3 at that weight on all. Face pulls or band pull aparts in between sets.
Isolation or growth factor work for the pressing muscles used the day before.
Hang snatch 6x3 at about 80%
Snatch High pull 5x6
shrugs 3x10 with 2 sec pause at top
OH Squat work up to a heavy set 3
Front squat starting at last weight used in OH work up to a heavy 3 RM
Strongman type day
Clean and Press work up to heavy set 3 then 5x2 at that weight
neutral grip db OH press 5x6-8
DB row same 5x6-8
DB Clean and press 4-5x12
Keg ground to overhead or one arm ground to overhead with heavy DB
isolation or growth factor for all pressing muscles
Hang Clean 6x3 at 80%
Clean Grip High Pull 4x6
Shrugs 3x10 with 2 sec pause at top
deadlift work to heavy set of 3-5
Isolation work for back and biceps finished with loaded carries for conditioning.
Also 1-3 days of the week I will either do some loaded carries or sprint work at night for conditioning. Thanks for any advice