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Old 02-09-2012, 04:51 PM   #3
Doug Thackrey
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Join Date: Sep 2011
Posts: 5
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Greg, many thanks for taking the time to respond - very much appreciated. How does this look?

Monday:
  • Burgener Warm-up
  • OHS 20kg x 5 x 3
  • Snatch Max for day + 85% x 1 x 3
  • Snatch Pull 3 x 3
  • Front Squat 3 x 3
  • Pull-up (3-5 sec negatives) 3 x 3

Wednesday:
  • Burgener Warm-up
  • Jerk Max for day + 85% x 1 x 3
  • Push Press 3 x 3
  • Snatch Balance + OHS 3 x 2
  • Pull-up (band assisted) 3 x max reps

Friday:
  • Burgener Warm-up
  • Clean & Jerk Max for day + 85% x 1 x 3
  • Clean Pull 3 x 3
  • OHS 5 x 1
  • Back Squat 3 x 5

Would do this for 4 weeks, adding 5% each week then back off 20% in week 5.

Would also like to work in handstand and L-sit work somewhere - could see adding an easy Sat or Sun session. Maybe 10 min of handstand work on Mon + Sat, and 1 min total L-sit time (working up through progressions) after each workout. Sat could be:

Saturday or Sunday:
  • 10 min handstand work
  • Pull-up (band assisted + 3-5 sec negative) 3 x 3
  • L-sit 1 min accumulated

Does that make sense, or is the extra gymnastics work counterproductive?

One final question - what would you have for a last meal on earth instead of soup?
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