Thought i would update everyone who is curious on my routine as of late. I have dropped my previous a.m. strength sessions in exchange for the following progressive workout.
I do this each morning, Mon - Fri for two weeks, taking one week off and repeating. I vary the weight progressions as i feel, but usually stick to 10lb and 20lb increments, performing singles and progressing through the lifts basically as shown. When i feel like i am burning out toward the end of the 2 week period, i go to 50lb incremements and drop off lifts as needed.
a.m. strength routine:
Muscle snatch, add wt
Power snatch, add wt
Snatch, add wt
Power clean and push press, add wt
Squat clean and jerk press, add wt
Clean and jerk, add wt
Squat clean, add wt
High pull to chest, add wt
High pull to navel, add wt
Snatch grip dead with shrug and rise to toes, add wt
Snatch grip dead, add wt
Standard grip dead, add wt
Rev grip dead, add wt until maxing out
(I have been starting at a 90lb muscle snatch and working up to a 450-485lb rev grip deadlift for these sessions)
In the evenings, (7d/wk) i am sticking to my METCON sessions, but have decided to up the intensity but shorten the overall workout. I have been following the tabata style sessions and modified versions (described below) using the lifts as described below:
Tabatas- (20 second of work, followed by 10 seconds of rest X 8 sets)
-barbell or dumbell thrusters
-one or two hand swings
-rows on rower
Modified Tabata's - (8 sets of 3, 10 sec rest between sets)
-complex 1 - sldl, muscle hang clean, overhead squats, sots press (bb or db)
-complex 2 - muscle clean, overhead press, bent over row (bb or db)
-complex 3 - power clean, push press, back squat, good morning, vertical row (bb or db)
-complex 4 - javorek barbell complex - muscle snatch hi pull, vertical row, back squat and press, good morning, bent over row (bb or db)
For the metcon work out i use a barbell or db's set at total 110lb for each movement or cluster. Each tabata session is 4 minutes total and each modified tabata session is less than 6 minutes.
After every 4th strength training period, i take two weeks off from both a.m. and p.m. sessions and do a 600lb wheel barrel walk (2.2km) each morning and each evening on alternating days. And on the off days rest or do some brisk walking. I follow this two weeks with a week layoff from the strength stuff and concentrate on the tabata stuff, with half the regular weight on the bb or db's.