Right now I am in the process of retooling my program. I just now got the ability to lift 5 days, my problem is I am having so much trouble gauging what my body can handle. I was making progress and had a solid program with my last job but I was working 30 hours a week. Now I am working 60 hours with my new job. I am trying to figure out what my body is able to handle after 11 hour work days. I am also trying to shorten my workouts from about 2 hours to 1.5 hours because my free time is so short now, especially if I want to get proper sleep. With a good warm up this gives me a short amount of time to lift and I have been skipping cool down just because I am trying to take as much time as I can to lift. I am looking at able to lift mon, tue, thurs, fri, sat. Excep I can only do olympic lifts mon, tue, thurs, fri, because of my work on sat the gym that has the platforms and weights for oly lifting is closed so I have to go to a fitness club if I want to lift. So I am only able to do strength lifts that day.
I took the program down because it was crap, I once again fell victim to trying to do too much at one time. I rewrote it right before I worked out. This is what I came up with as the general format: MondaySnatch 80% for 3x3C&J working up to 80% for 3x2 TuesdayClean pulls for 3x3, 65%Back Squat 3x10, 65% ThursdaySplit Jerk 3x3 for 65%Hand Stand Push-ups 3xAMAP not to exceed 10 FridaySnatch Pulls 3x3 65%Front Squat 3x10 65%RDL 3x10 same wt as Front Squat SaturdayShoulder Press 3x10, 65%Pull-ups 3xAMAP not to exceed 10Percentages for oly lifts and variation are based on the 1RM for the respective oly lift, strength lifts besides squat is % of 1 rm, squats are based off of percentages of 1.25% of max clean, front squat is 88% of the back squat
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