So, this is what came about. Using 5/3/1 %'s, but alternating with ABC [Squat/Bench/Clean] and DEF [Dead/Press/Snatch]. Thanks to goochadamg for that format idea. In total it would be 6 weeks before deload. Planning on trying this until stall, then back off the TM’s (thanks rattus) and switch to the conditioning cycle below that for a few months. I put examples of protocols that would be used on each metcon day. I understand I’m changing programs and making a monster here. Just curious what people think. Also, the order reads Monday-Friday from top to bottom. Saturday and Sunday off.
A: Squat 5/3/1
Clean: 3x5 @ 60%
Back Raise: 3x10
Leg Press: 3x10
Hack Squat: 3x10
CONDITIONING [A dominant - B/C light]
B: Bench 5/3/1
Press: 3x10 @ 60%
Bent Rows: 3x10
Decline: 3x10
DB Bench: 3x10
C: Clean 5/3/1
Squat: 3x10 @ 60%
Back Raise: 3x10
Hack Squat: 3x10
Leg Press: 3x10
CONDITIONING [B/C dominant - A light]
D: Deadlift 5/3/1
Snatch: 3x5 @ 60%
Leg Curl: 3x10
Seated Row: 3x10
DB Row: 3x10
CONDITIONING [D dominant - E/F light]
E: Press 5/3/1
Bench: 3x10 @ 60%
Bent Row: 3x10
Incline: 3x10
DB Press: 3x10
F: Snatch 5/3/1
Deadlift: 3x10 @ 60%
Glute Bridge: 3x10
Snatch Grip High Pull: 3x10
Seated Row: 3x10
CONDITIONING [E/F dominant - D light]
A: Snatch 5/3/1
Bench 5/3/1
Squat 5/3/1
Tueaday: Light Metcon (upper push focus)
10-7-5…3RFT…EMOM
Wednesday: Medium/Heavy Metcon (lower/pull focus)
15m AMRAP…21-15-9…7/7m Ladder
Thursday: Medium Metcon (upper push focus)
10m AMRAP…5RFT…10m Ladder
Friday: Heavy Metcon (lower/pull focus)
20m AMRAP…7RFT…15m Ladder
B: Clean 5/3/1
Press 5/3/1
Deadlift 5/3/1
Tueaday: Light Metcon (upper push focus)
10-7-5…3RFT…EMOM
Wednesday: Medium/Heavy Metcon (lower/pull focus)
15m AMRAP…21-15-9…7/7m Ladder
Thursday: Medium Metcon (upper push focus)
10m AMRAP…5RFT…10m Ladder
Friday: Heavy Metcon (lower/pull focus)
20m AMRAP…7RFT…15m Ladder