Depends what your goals are I suppose. Why the supersetting of powerlifting moves with oly lifts? I feel like that would just make you worse at both. Proper deadlifting should and will tax the CNS quite hard so going back to back with clean and press seems like a bad idea to me. Also drop the static stretching, there was an article very recently about weighted stretching that you could incorporate if you goals are bodybuilding focused.
You’re better off picking a premade program off this website rather than trying to make your own. It takes a lot of the thinking and guess work out of it when you don’t necessarily have a background in program design.
About the dynamic movements after heavy lifts- i think there was article saying that it might bring good results- havent tested it yet- i just grew to like those movements and wanted to incorporate them into my routine. This program is modified FBW that i have been doing for almost a year ( focused around deadlift, squat,bench and military presses, raws, chinups, asymetrical work). Ill give it a try, if doesnt work ill pick smth premade, just always liked doing things tailored cut for me.
I think doing a highly complex, technical O-lifts directly after heavy powerlifts doesn’t seem sensible or productive. I feel that jumps/throws might be a better explosive move to use for this kind of training. Far less technical and less likely to go wrong when fatigued.
I kind of get what you’re trying to do (I think) and you picked good exercises.
How you set them out? I’m sorry, but it looks like a recipe for disaster. I mean, squats alternating with cleans with short breaks? Unless you’re already very,very good at both the potential to mess yourself up is huge.
If you’re dead set on doing this kind of thing, start with cleans, then do your squats, then do your other stuff. Don’t worry about breaks so much and for the cleans and similar exercises I’d really recommend doing no more than triples. If you want lots of volume, do lots of triples.
I like how you wrote it up, then ran it for awhile to see how it worked, then using what you learned, adjusted the plan. Lots of theoretical schedules and routines get posted, but it seems like people rarely try them out.
I also like the upper body push/pull paired sets. They are a great way to get more work in less time. Rotating grips on chin ups is good too.
Personally, I would make a change or 2 to the lay-out;
-do the big upper body stuff (presses and rows/chins on B and C days) before zerchers and squats.
-do the dumbbell snatches 1st in the A session.
But that’s minor.
Good luck with the PLP challenge. Doing frequent, non-maximal (easy) extra sessions, even rehab stuff like scap pushups and clam-shells, worked well for me this past year.
Thanks for the insides. Ill try to aply those changes from FlatsFarmer and when it comes to RampantBadger- I try to do 3 weeks of heavy work followed by a week lower weights and higher reps and i put some biceps/triceps superseries at the end of my workouts when i feel that those muscles were not hit enought. Thanks for all the help!