T Nation

Layers Workout Plan

@CT:

Would you please take a look at this plan for me?

Your opinion? Reason why I’m asking is for the weights that I’m pushing and the years that I’m pushing, I am needing more recovery.
Even with PLAZMA and 4-5 MAG-10 pulses a day, I just need more time between WO’s.
I’m still progressing - today’s High Pull WO was proof of that - fantastic. Just need more recovery.

Thanks!


DAY 1: High Pull from blocks: Ramp to 1RM, SGCP, SGLP, SGDL (no more than 110% of SGLP), 90% of SGLP for SGCP Clusters x 3
DAY 2: Mobility work / Jumps / Sprinting - NO LIFTING
DAY 3: Incline Tilt Barbell Press from Pins
DAY 4: DeadSquat layers, DeadSquat Launch
DAY 5: DS Bar Decline Tilt press from Pins
DAY 6: High Pull from blocks: Ramp to 1RM, SGCP, SGLP, SGDL (no more than 110% of SGLP), 90% of SGLP for SGCP Clusters x 3
DAY 7: Mobility work / Jumps / Sprinting - NO LIFTING except, back/biceps light, 4 sets each after sprints
DAY 8: Neural Charge WO

REPEAT CYCLE - (Every 3 cycles, on DAY 6 - High Pulls from floor, same ramping)