ok, training wise i have been abit slack and inconsistent and have limited time. What im looking at doing is a power clean/fr squat/push press combo 3 reps of each, today i did 80kg with each individually to start with, working on form and avoid the next day soreness. My short term goal is to use 80kg/175lb for 3 reps of each continuous, so 3 power cleans then 3 front squats and then 3 push pressers.
For now im going to work on doing 1 rep of each for a few work outs the progress for 2reps of each then onto the 3 reps of each. Im hoping to get some good allround strength and fitness. Past experiences i have been breathing like a steam train after a total of 9 reps, so it tickles the cardio.
Long term i would like to use 90kg/200lbs in the 3 exercise combo, my PB for 1 rep is 120kg/265lb in powerclean/pushpress. Hopefully i can train 2-3 times a week.
appreciate any other suggestions.