Hey. I was hoping you could take a look at my current program.
the exercises I chose were the following:
- Squat clean w/ Thruster -SCT- (basically a clean, two front squats and a press)
- three-way dumbbell swing
- Hang Power clean
- Full range pull ups of various grips
- Front squats
- Sprints (I gradually build up speed until I hit what feels like top speed and then gradually slow down)
- Handstand Push ups against a wall
I go by a wednesday, friday, sunday schedule.
Wednesdays: 5 sets of SCT x 3 (w/ 80-85% 1rm of the press), superset with Three-way swing x 6 (30lbs dumbbell). afterwards, 9 sets of 5 full range pull ups, various grips, all with bar hitting the chest.
Friday: 6 sets of Hang power cleans x 4, superset with 10 Burpees. After, I’ll do 9 sets of 5 full range pull ups.
Sunday: I do a hybrid workout taken from two articles, the livitnov article and the hepburn solution for strength and power. Inbetween each set of 2 I gradually build speed till top speed and the slow down to a stop. After this i do more pull ups.
I plan on staying on this for a month to 6 weeks.