Thursday, January 31, 2008

Week 1
Day 1

Back Squat 5x3
Bench Press 5x3
Snatches 3x5
Heavy Core

Day 2
Front Squat 5x3
Press 5x3
Deadhang pull-ups x 3-5 sets
BW Core

Day 3
Back Squat 5x3
Bench Press 5x3
Cleans 3x5
Explosive Core

Week 2
Day 1

Back Squat 5x3
Press 5x3
Snatches 3x5
Heavy Core

Day 2
Front Squat 5x3
Bench Press 5x3
Deadlift 5x1
BW Core

Day 3
Back Squat 5x3
Press 5x3
Cleans 3x5
Explosive Core


This is my routine right now. The O-lifts are awesome but for someone with my skill at them they're not a core movement like the squat or press. I have them in as pull movements, going at them once a week and deadlifts once every two weeks. Deadlifts have never been a weakness and my last PR was 160kg, which is getting a bit heavy for once a week I think plus I can have more in the tank for squats. I'd like to add pull-ups into the mix more often and maybe just rotate them on an on/off rotation.

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