WIth much trepidation I offer the following program for y'all to tear apart (I wrote it myself - can ya tell?)
I have looked at programs (why re-invent the wheel?) but... None really have much appeal to me
Still learning form on oly stuff in particular and autoregulating and ramping (still making beginners gains and learning to listen to my body with respect to when to push and when to back off)
Legs (hamstrings, quads) - I pull more than I squat which is why I'm squatting before pulling (and think I should squat more frequently than pulling)
TVA activation / core - lazy, lazy.
Want some oly stuff in each day because it is a bit random when I get coaching. Want to try and keep it as simple as possible. I do mobility work / foam rolling / bodybalance as well. Avoiding hip flexion ab work because I do comp work all day and tight flexors. Need enough consistency / regularity to keep track of progress (my biggest motivator)
Alternate A, B, C:
Front squat 5x5 (or working up to max with doubles and singles)
Powerclean 6x3 (or working up to max with doubles and singles)
* squat clean practice
Pull up variation (currently band assisted chin-ups) 5x5
Push-ups (still working on attaining 3x10 and / laddering up to 10 and back down to 1)
Abs (2.00 plank - working towards ab wheel rollouts and / or weighted plank)
Overhead squat 5x5
* snatch practice
Deadlift / Romanian deadlift (alternate?) 5x5 (or sometimes try triples, doubles, max)
Standing Barbell Row 5x5
Back squat 5x5
* push press / jerk practice
Pull throughs (hip extensions? not sure what this is called, hope people know what I mean) Haven't done these for ages. 3x10?
Smith Machine weighted glute kickbacks 5x5
Guess its a combo oly lifting / general strength program. Upper body vertical- horizontal push-pull, oly lifting stuff, currently prioritizing lower body with squats.