Hi All,
New on here so please forgive any newbie antics/Layout, well lets start with the current stats (there little low -_-) and then the program which is 5 days a week Mon-Fri, will be logging progress Daily,
Height: 6’1/185cm
weight: 97kg/214lbs
body type: Meso-Ectomorph
Snatch: 95kg/210lbs
Clean & Jerk: 105kg/231lbs
Squat: 150kg/330lbs
Bench:115kg/253lbs
Deadlift:180kg/396lbs
OHP: 85kg/187lbs
Pull up: 50kg/110lbs
The current laws program (this program is timed because this is all done during Lunch break).
Everyday warm up (30 second rest between movements)
Leg swings to side & back and forth (1 Minute)
Abductor & Adductor Machines 10+10 (see Paul Carter article) (2 Minutes)
Dip tucks & Ab Shredders 20 + 20 (youtube if not known) (2 Minutes)
Core workout
5 sets of Super Complex = Power clean, front squat, push jerk, back squat, snatch grip width behind neck push press, full snatch (10 Minutes)
1 set of 1 Bench variation 4-5reps drop set to 50% 4-5reps = Dumbbell, Dips, Barbell, Elevated push up (2 Minutes)
1 Set of 1 weighted Pull up variation 8-10reps drop set to Bodyweight 8-10reps = overhand grip, underhand grip, neutral grip (2 Minutes)
1 Set of 1 OHP variation 4-5reps drop set to 50% 4-5reps = wall handstand push ups, single arm Landmine press, Hex bar press, single Dumbbell press (2 minutes)
1 set of 1 Row varitation 8-10reps drop set to 50% 8-10reps = High Cable row, normal cable row, T-bar row, Low Row Machine (2 minutes)
Lu Raises + half Lu raises 10 + 10 (youtube if not known) (1 Minute)
Face pulls 2 ropes (for long limbs, youtube Athelean-x) + Band/cable pull a parts 10+10 (1 Minute)
1 set of 1 Conditioning variation 120meters/131yards : Bodyweight Sled pull and reverse pull (see Christian Thibaudeau article), 60-80% Bodyweight overhead snatch grip farmers walk and on back farmers walk(see Christian Thibaudeau article), Bodyweight Trap bar walks(see Christian Thibaudeau article)
so a session of this usually takes me anywhere between 30 minutes-45 minutes to complete give or take
tell me what you all think and fell free to throw in your 2 cents, if anythings unclear or want to know the reason behind the madness please ask.
Keep Striving Keep Improving Keep it Simple everybody