Long post, sorry, trying to give as much detail as necessary.
Starting on Wednesday. Going to do this for 6 months, then switch to more of a powerlifting split with maintenance work on olympic lifting. Been doing a strength-based version of CrossFit for awhile.. Never really focused on Oly Lifts before.
I'm 6'4, ~212, 8%. I'm going to bulk as best I can, but at the end of 6 months I would expect 220-225 lbs max.
---Get my clean/jerk/snatch maxes/total as high as possible.
--Hammer weak points and build a good base for bench/squat/deadlift. I've done too much maxing and not enough lighter work. CNS is tapped out but muscles/"strength" needs to catch up. And I haven't done enough real rep work for my weak points, so I didn't really conjugate things.
--Maintain conditioning or come relatively close.
--Oh and avoid injury -- my shoulders always get messed up. And they're my biggest weak point. So confused on wtf to do.
Clean max - est. 290 (hit 275 awhile ago, but haven't done full ROM cleans in awhile)
Jerk max - 215-220 (WEAK POINT)
Snatch max - hit 180 power snatch awhile ago, haven't ever done a full squat snatch
Front Squat - 195x10 (WEAK POINT)
Hang Power Clean - 225 x 7
Overhead Squat - 215x4 if I retrained it for a couple weeks
Overhead Press - 155 x 1 (WEAK POINT)
Squat/Bench/Deadlift = 350/300/485
1 Mile Run - 5:30ish (I can do a lot of other cardio stuff better than this, but that's with weights... See: CrossFit)
Other serious weaknesses:
Glute-Ham raises/hamstrings. Handstand push-ups/Overhead pressing.
I can't quite do any on either of these. If I bring these two things up I think my powerlifts will benefit a lot. Oh and I'd like to bring up my upper chest. It's disproportionately small.
Form on the Oly Lifts is a big weakness as well.
Getting under the bar. I pretty much only do power versions of everything right now, although I have drilled full version with light weight quite a lot.
As you can tell from my lifts, I'm not using anabolics.
Ok, here is my unofficial plan.
Conditioning days are serious, and will not be just running.Monday - HEAVY BENCH
Lower Body Plyos
Tuesday - HEAVY CLEANS
8x3 / 3x3 / 5x1 / 1rm Cleans
Glute Ham Raises
Wednesday - Conditioning/CrossFit/GPP
Thursday - DYNAMIC EFFORT (DE) SNATCH
DE Snatch - 8x1 @ 70% AND 1-set @ 75% x AMAP (no failure)
Handstand push-ups (HSPU's)
Friday - Rest
Saturday - HEAVY SQUAT
Upper Body Plyos
Overhead Squats (OHS)
Sunday - DE CLEAN & JERK
DE Clean & Jerk @ 70%
2x8 Hang Power Clean
Romanian Deadlifts (both snatch grip & clean grip)
Monday - REST
Tuesday - HEAVY SNATCHES
8x3 / 3x3 / 5x1 / 1rm Snatches
Wednesday - CONDITIONING
Thursday - HEAVY JERKS
8x3 / 3x3 / 5x1 / 1rm Jerks
2x8 Hang Power Snatch
2x8 Punch Press
Friday - REST
Saturday - HEAVY DEADLIFTS
Sunday - REST
Jump Rope - 5min
Dynamic Stretches - 5min
Ab Work / Oblique Work / Lower Back Work (alternate each workout) - 5min
Neck work twice a week - 3min (superset with the core stuff)
Jump Rope - 5min
Static Stretching - 10min
If I don't mention the sets/reps, it's ~3-4 sets and ~4-7 reps.
Except for the bodyweight stuff. That's just AMAP for 2-3 sets, no failure.
I wanted to add in a few more sets of front squats, but I guess I'll be doing them when I do Hang Cleans and Hang snatches, since I'm going to really focus on learning to drop...
My theory here is sort of to conjugate stuff, but keep an emphasis on Oly Lifting and weak points. Then, when I'm done with this, conjugate stuff, but emphasize powerlifting and weak points. Then maybe strongman. Then maybe strength-speed, speed-strength and speed. Then maybe conditioning/endurance... etc. Goal is to be solid all the way around.