Barbell Training Without A Rack
I have a home gym setup, so I'm not personally affected by the gym closures sweeping the world right now. But it occurred to me that some people who might not have the money to buy a complete home gym setup might still have enough to buy a bar and some plates, and there are lifts you can do without a rack.
Assuming somebody only has enough money to buy a barbell and some plates, but not a rack, I envisioned they could perform the following program to keep the detraining at bay:
Day 1: Deadlift 1x5
Day 2: Press 3x5
Day 3: Power Clean 5x3
Day 4: Press 3x5
Day 5: Deadlift 1x5 @ 80%
Day 6: Hoard nonessentials
Day 7: Harass workers at a drive-through testing site
For press, I imagine they could clean the bar into the rack position.
Is this a reasonable program? Any suggested modifications?
Is the pulling volume sufficient? Too much? Just right?
Is it reasonable to clean and press the first rep of a set of presses?