Thank you for the welcome, I am new to internet forums and not quite sure of the etiquette yet. Congratulations on your new title though! An impressive achievement to become a national champion.
My routine is a bit strange right now, it's kind of a mix of things. I am trying to rebuild my basic strength and develop technique mostly. As I grow more accustomed to the demands of oly lifting, and re-develop my strength I will try a more traditional program.
Clean and Jerk
8 singles with 80% or so of current max, depending on how frisky I am feeling. I mostly want to keep these quick and as perfect as I know how.
Pressing variant for 8-10 reps, this cycle it is z-press. I am after all coming from strongman.
Weighted pull ups 5-10 reps
Shovel lift for my core.
8 singles, same as above.
Front squats for 5 reps. I will start doing multiple sets again, I just want to work in gradually and not fire my back up.
Rowing motion: this cycle it is pendley rows. I really like them.
clean and jerk, same as above.
RDL's, done to just below the knee. I mostly do that depth simply to work slowly back into greater ROM.
Horizontal press, this cycle is floor press.
It's not much for right now, but it'll come along quickly. My strength levels are returning to where they were pre-injury, and hopefully I will be able to drop enough weight to make the 105 class. Thank you for taking such an interest on this forum. It's a great boon to have such a knowledgeable lifter around.