How often can you lift?
You can basically do any kind of workout you want, 5/3/1, westside, etc
but all designed around the deadlift and clean & press. Work on pushup progressions (all the way to one hand pushups and one arm Handstand pushups). Fyi if you need somethign to do pullups on go to a park. If you’re at a park this opens up a whole other realm of shit you can be trying. go to: www.beastskills.com and peak around.
limited equipment doesn’t mean much at all you just have to be creative. unfortunately unless you’re very weak you’ll top out your strength potential on 200lbs very quickly. So you will NEED to get more plates. Check craigslist for relatively cheap deals. Also garage sales. People give away weights all the time.
just for shits and giggles…
Deadlift (either work up to a max or do 5sets of 5)
Pistols (5 sets of whatever) (http://beastskills.com/Pistol.htm)
Full contact twists (4x12)
– bent row, hang clean, front squat, push press, back squat, BHN push press
– 3-5 sets of 5 (or just keep going for 5min)
Handstand Pushups (http://beastskills.com/Handstand%20pushup%20beginner.htm)
power clean & press 10x2-3
1 arm dumbbell snatch + bent row (superset)
Speed snatch (5x5)
weighted jump squats[only need bar weight at most] (5-10x1-2)
Power clean (5-4-3-2-1)
Day 4: (park)
Front lever (http://beastskills.com/FrontLever.htm)
Pullups (http://beastskills.com/OneArmPull.htm) or (do 50 total, increase by 5-10 every week)
find a nice flat (or a hill if you have brass balls) that is about 100m long. on one end place one dumbbell, on the other end place another.
10 1 arm swings per arm
10 tuck jumps
10 1 arm snatches per arm
10 1 arm clean and presses per arm
10 squat jumps (ass to grass)
(yes 4 back to back sprints)
Next weeks goal is to beat your time.