Alright guys I am looking for some suggestions here. I am trying to improve my numbers on the Olympic lifts, but I also want to get bigger (as my physique is not the greatest) and stronger. I have been doing the following workout for about 4-5 weeks and am looking to shake things up a bit. I need any advice on increasing strength, improving in Snatch and C&J and getting bigger.
Here go’s:
Monday:
Snatch 10x2
A1) Bench 5x5
A2) Squat 5x5
B1) Seated Rows 5x5
B2) RDL’s 5x5
Tuesday:
Snatch off Blocks 10x2
A1)Overhead Press 5x10
A2)Leg Press 5x10
A3)Wide grip Lat. Pulldown 5x10
A4)Good Mornings 5x10
Wednesday: off - Stretching only
Thursday:
C&J 10x2
A1) Weigted Dips 5x5
A2) Front Squats 5x5
B1) Supinated Pull Ups 5xwhatever I can muster usually no more than 4 — I know I suck at these)
B2) Clean Pulls 5x5
Friday:
Clean off Blocks 10x2
A1)Incline DB Bench 5x10
A2) Barbell Lunges 5x10
A3) V-grip Seated Row 5x10
A4) Glut-Ham Raise 5x10
On Tuesdays and Friday’s I do each of the exercises in a circuit w/ anywhere between 15-60 seconds rest depending on how I feel. I like to do this in a circuit b/c it cuts down on time, which is very limited for me everyday. I know how to do the lifts with good tech. so don’t worry about that. I am looking for help with exercise selection and set and rep schemes to reach the goals I mentioned earlier.
FIRE AWAY!!