training routine thread

Monday
Snatch up to max
Squat up to 90%
bodybuilding

Tuesday
high hang snatch 6 singles
clean and jerk up to max
front squat up to 90%

Wednesday
Snatch hang snatch x6
Push press 3x3
Squat up to 90%

Thursday
Snatch up to max
power clean jerk 6 singles
Front squat up to 90%

Friday
Clean and jerk up to max
Squat up to max
Paused tempo squat 2x3 70% of max

bodybuilding includes ab work, rows, bench, shoulder work, etc.

>>35089994
You're gonna get some shit breh, kek

>>35089994
true question
1 or 2 rests days a week ? and when ?
Lifin for 1 year with 2 rest days a week, feel like could work out more

>>35090105
You can get away with 1 rest day a week if your sleep and diet are on point. More difficult if one of them is lacking.

>>35090091
not doing it for the gains, it's for SOF selection and functional strength and conditioning

>>35090127
the sleep part is hard
i never feel trully full of sleep, like i could sleep more when i wake up in the morning

File: routine.png (9KB, 251x301px) Image search: [Google]

9KB, 251x301px

I'm doing this ABxABxx, but lately I have neither had the time to do it nor am as motivated to do it and want to spend more of my time doing cardio.

What would you guys suggest for a 3-day routine?

>>35090086
>>35089994
why dont people just do normal routines

>>35089994

Monday: 5 miles easy AM, 5 miles easy PM
Tuesday: 3 miles easy AM, lactic threshold run, followed by lifting in the PM
Wednesday: 5 miles easy AM, 5 miles easy PM
Thursday: 3 miles easy AM, VO2max training session or sprinting session, followed by lifting in the PM
Friday: off AM, 7-10 miles easy PM
Saturday: 7-10 miles easy AM, off PM
Sunday: off completely

>>35091402

Should add, easy runs are very easy, I do them with my wife.

Threshold runs, VO2 work, and sprinting all include a 2-3 mile warmup and cooldown. Threshold stuff is usually 4-8 miles of running at half marathon pace, sometimes split up sometimes right through. VO2max stuff is 2-4 miles of 5k pace running broken up into progressively longer intervals with progressively shorter rest throughout a training cycle. Sprinting work is usually 800-2400m of running at mile race pace with long rest, broken into short intervals.

Lifting is 3x8 squat, roman seats, dragonflags, curl to press, bent over DB rows, lat pulldowns, and box jumps on Tuesday, and 3x8 squat, roman seats, dragonflags, supine pullups, dips, bench press, and deadlifts on Thursdays.

>>35090131
>functional strength

just do weighted dips supersetted with The Press senpai

File: Screenshot_2015-11-26-11-58-08.png (134KB, 720x1280px) Image search: [Google]

134KB, 720x1280px

Plateuing at everything

>>35089994
Hi /fit/. I'm currently DYEL, but have been lifting two months. I've been doing PPL. I want to switch to a fullbody routine three times a week so I can improve my strength faster and do more cardio. I've planned this out, is it any good? I like doing a good amount of volume.

Mon - Bench/Press (alt), DB Row, Squat, DB Bench, Pullups, DB Press, Lat Pulldown, Lateral Raise, Dips, Barbell Curls, Calves, Abs | 30 min cardio
Tue - 90 min cardio
Wed - Bench/Press (alt), Deadlift, DB Bench, DB Row, DB Press, Lat Pulldown, Lateral Raise, Dips, Chinups, Calves, Abs | 30 min cardio
Thu - 90 min cardio
Fri - Bench/Press (alt), Pullups, Squat, DB Bench, DB Row, DB Press, Lat Pulldown, Lateral Raise, Dips, Barbell Curls, Calves, Abs | 30 min cardio
Sat - Rest
Sun - Rest

3x5 for Bench, Press, Squat, and DL. 3x8-12 for the accessories.

My 5rm are currently:
Bench - 145lb
Squat - 175lb
Deadlift - 185lb
Press - 100lb

I weigh 158.

File: gymroutine.png (48KB, 537x813px) Image search: [Google]

48KB, 537x813px

Rate

R8 brehs.

A

Bench 3x5
Squat 3x5
Row 3x5
Skullcrushers 3x12
Face pulls 3x12


B

Overhead press 3x5
Deadlift 1x5, 2x3
Weighted chinups 3x5
Lateral raises 3x12
Hammer curls 3x12

AxBxAxx
BxAxBxx

>>35091564
well its literally modified SL/SS with accessories
you will injure your shoulders the day that you press, do chin ups, and dips on the same day, thats really too much strain on shoulders especially for a beginner. doing chins and ohp the same is generally not recommended for this reason, imagine adding dips?