I train 6 days a week. Alternating workout A and B. The first workout each of the week is heavy, the second is light, and the last is moderate. I change the weight every set, putting the weight up if the reps decrease, and down if they increase. Every 4th to 6th week, I back off the weight for an active rest. I then add weight each week with an aim to progress at the end of each cycle. Light days I focus on form.
Workout A Morning
One Arm Snatch 5 x 30kg
Bent Press 2 x 35kg
One Arm Press 12 - 8 - 10 - 6
Push Press 6 - 5 - 4 - 3
Clean & Press 3 - 3 - 3
Farmers Walks 3 x (up to 10) this is done in my garage which has a walkable rep length of 8m.
Two Arm Waiter Walks as a drop set with dumbbells. Doing as many reps of the garage with each weight as I can, for up to 80m per set. I do this over a range of five dumbbells, from heavy to light
Workout A Evening
Walk 40 minutes
Do anything that wasn’t done in the morning.
Workout B Morning
One Arm Snatch 5 - 4 - 3 - 2 - 1
Front Squats 5 x Some @ light weght (doing up to 10 sets if time permits, working on form and flexibility)
Workout B Evening
Bent Press Monday 5 - 5 - 5 - 5 - 5 (Same weight for all sets, 5 minutes rest) , Wednesday 1 + 1 + 1 + 1 + 1 + 1 (Ascending, no rest beyond changing plates), Friday 3 - 3 - 3 - 3 - 3 - 3 (Ascending, 3 minutes rest)