Originally Posted by
JamesW
Here is the basic oly TM hybrid I'm looking at. It is similar to the PPST3 hybrid plan but with the slow lifts days before oly days instead of after. Gonna try it out with the idea that I may need to make a few tweaks.
Monday:
V. Squat 4x5
V. Press 5x4
Pullup 7 min density
Tuesday:
Snatch 6x2
Clean and Jerk 12x1
HIIT 20/1:40x7
or Crossfit instead of above if oly based
Wednesday:
off
Thursday:
I. Squat 1x5
Wtd Chin 3x5
HIIT 20/1:40x7
Friday:
Snatch up to max, down to 90%, back up to max
Clean and Jerk up to max, down to 90%, back up to max for ~5 heavy singles
(using this for intensity press for now)
Dead 1x5
or Crossfit instead of above if oly based plus Dead 1x5
Saturday:
off
Sunday:
off