Thanks for the post Ross.
You mentioned low rep - how many sets & reps are you doing for each exercise? Are you following 4x6, 5x5, 10x3?
Let me know how you progress on the program.
My diet is in check - calories & macronutrients.
The one thing I have to control is the amount of sleep I get. I have capoeira class from 8:30-10:30 and I’m wired for quite a bit & find it extremely difficult to fall asleep. Not an ideal situation when I have to wake up for work the next morning at 7:30.
By the way, what capoeira grupo do you train with? [/quote]
I train with Berimbau Academy of Capoeira in Santa Fe (Capoeira Angola). I’ve only been at it for about a month and a half or so.
Here is a more detailed account of my workout ‘regime’ (Mel Siff, rest in peace). All Olys are the full version (squat snatches, squat cleans) unless otherwise noted. Heavy singles are not maximal until the third and final week; heavier each week.
Snatch: Work up to a heavy single.
Power Clean to Push-Press: Singles and triples. i.e., [1 clean followed by 1 push-press, rest, 1 lighter clean followed by 3 push-presses] Weight goes up on each set.
Heavy Front Squat: Singles and triples.
C+J: 1 squat clean, two split jerks: Work up to something heavy.
Snatch Pulls: Singles and triples.
Back Squat: 10x3, going back and forth between 65 and 85% intensity.
10x1 rep snatch followed by 2-4 reps of overhead squat.
Power Clean to Push-jerk: Singles and triples.
Back Squat: 54321, increasing weight on each set, working up to a heavier single each week.
8 Hill sprints, jog down for recovery. I don’t go for broke on these by any means.
This is a very taxing program. I have just finished the second week of it and will definitely be ready for my scheduled off-week after week #3. This past monday I equaled my previous PR in the snatch; this past tuesday I took my old PR in the squat C+J and jerked it twice. I have also equalled my old power clean and push-jerk PR and set several new power clean and push-press PRs.