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?