any good ones out there? I know texas method is one but I don't know which exercises to choose from
This is a basic OLY split template.
OLY Auxilirary Movement
Foth - what are your goals? Doing them for sports or doing them to get good at the OLY lifts? Or are you interested in overall fitness?
Some of the crossfit workouts include OLY lifts and variations, although I do not know how much they incorporate snatches.
doing them to get good at oly lifts
They say you can modify the 5x5 if you perfer oly lifts, power cleans for barbell rows
Power Clean 5x5
OH Press 4x5
Squat 4x5, 1x3, 1x8
Bench 4x5, 1x3, 1x8
Power Clean 4x5, 1x3, 1x8
Unfortunately whoever suggested that probably does not compete in weighlifting, and since you said that you are doing OLY lifts to be a competitive lifter then that is who you need to follow. There should be some good resources on OLY lifting out there but here are some clips from a training journal of a competitive lifter who I know (weights in Kg's)
3 DEC 08
Snatch 20x3, 40x3, 50x2, 60x2, 70x2, 75x2, 77x1+miss, 77x1+miss. And the 77's were bad, so I quit. But this wasn't horrible. 75 is my best double and I tied. I need to be snatching more often if I want to be really pushing the lift itself. Right now the focus is on strength.
Clean pulls 100x3, 110x3, 120x3, 125x3
Snatch balance 40x3, 45x3, 50x3, 55x3 pressing, and maybe cheating a little; 60x3, 70x3, 80x3 dropping
Overhead squats 90x3, 95x2 PR
Back squats 100x3, 105x3, 110x3 Working on the bottom position.
6 DEC 08 @ IS
Snatch: 20x3x2, 40x3, 50x2, 60x2, 65x2, 70x2, and then it went downhill: 71x1+miss, 75 miss, 75 miss, 70x2, 75x1, 79 miss, 79 miss. Terrible snatch workout, and I ended it there to go some strength stuff.
Snatch high pulls: 75x3, 80x3, 85x3, 90x3, 95x2x2 Should try these with a bridge-stick, to see how high I'm pulling.
"Stevey P Combo" (2 hang clean high pulls + hang power clean + 3 push presses): 50, 60, 70, 75, 80
Romanian DL: 120x3, 130x3x2 Should go lighter and stay tighter.
Military press: 50x3, 55x3, 60x3, 65x1x3
Front squats: 70x3, 90x3, 100x3x3
Jerk support & recovery: 70x2, 85x1, 100x1x2 very shaky; tired.
Bench press (lbs.): 135x5, 185x5, 195x5
abs & stretch
9 DEC 08 @ IS
Muscle snatch 20x3, 40x3x2, 50x3, 60x3, 65x2x2 and missed the 3d both times. Not sure this a good exercise; I may be tending to pull the bar off my thighs.
Snatch 50x2, 60x2, 70x1, 75x1, 77.5x1x3 not bad.
Clean & jerk 50x2, 70x1, 80x1, 90x1, 95x1, 97.5x1 also not bad. Elbows weren't hyperextended, but I think it was stable at arms' length overhead.
Back squat 60x3, 80x3, 100x3, 105x3, 110x3 Focusing on bottom position and leg strength.
Got sick last week, 10 DEC to 13 DEC.
14 DEC 08 @ IS
Snatch 20x3, 40x3x2, 50x3, 60x3, 65x3x2
C&J 50x3, 60x3, 70x3, 80x3, 85x3 (3 cleans, 1 jerk each)
Back squats 60x3, 80x3, 100x3, 110x3x3
some other stuff
Need to edit the above after checking notes.
16 DEC 08 @ IS
Hang power snatch 20x3, 40x3x2, 50x3x3
Hang snatch high pull + hand power snatch 55x1+1x3
Power clean + push press 50x2, 60x2, 70x1, 80x1, 90x0, 70x1, 80x1, 85x1, 90x0 again. Totally bitched out on these. Maybe weak coming off being sick and shoulders were still sore from Sunday benching and stuff. Sucked.
Good morning 50x3, 60x3, 70x3, 75x3 Focusing on back arch.
Front squats 60x3, 70x3, 80x3, 90x3, 100x3x2 Focusing on bottom position. It's tough. A couple weaks ago I thought I had a nice-looking, albeit weak, squat. Then I realized I have a weak squat that looks crappy. Needs work!
18 DEC 08 @ IS
Snatch (kg) 20x3x2, 40x3x2, 50x3x2, 60x2, 67.5x2, 72.5 miss backwards + 72.5x2 OK; all power & squat
C&J 50x2, 60x2, 70x2, 80x2, 87.5x2, 92.5x2 all 2 cleans, power & squat; 1 jerk
Back squats 50x3, 70x3, 90x3, 100x3, 110x3x2
20 DEC 08 @ IS
Bridge-bar snatch high pulls 40/3, 50/2, 60/2, 70/2, 80/2 Bar was resting on pins set in 10th notch of power racks.
"Stevey P combo" (hang clean high pull x2, hang power clean, push press x3) 60, 70, 75, 80
Clean pulls 100/3, 110/3, 115/3
Front squats 70/3, 90/3, 95/3, 100/3x3
Bench press (lbs.) 210/3, 210/2
22 DEC 08 @ IS
Snatch (kg) 20/3, 40/3x2, 50/2, 60/1, 65/1, 70 mf, 70/1, 75/1, 77.5/1, 80 mf, 80/1 not bad. Legs were not 100%, so to hit ~95% snatch is pretty good.
C&J 50/2+2, 70/2+2, 80/2+1, 90/1, 100/1 Lousy lockout on right arm. Needs work, as usual. But drive was pretty good on these, and 90 was blasted.
Back squats 70/3, 90/3, 100/3, 105/3, 110/3, 115/3
Press 50/3, 55/3, 60/3x3
24 DEC 08 @ IS
Front squat & 1 jerk 40/5, 50/3, 60/3, 70/3, 80/3, 90/3x3
Tall snatch (drop snatch) 20/3, 30/3, 40/3
Muscle snatch => Tall snatch 40/3, 45/3
Power & squat snatch 50/2, 60/2, 65/2, 70/2
Snatch balance 40/3, 50/3 (pressing), 60/3, 70/3
26 DEC 08 @ Darien, CT YMCA
Snatch high pulls (lbs. 95/3, 135/3, 155/3, 175/3, 185/3 tough; no knurling at end of bar and even with straps grip was slipping
Stevey P combo 135/3+3, 155/3+3, 175/3+3, 180/3+3
Back squats 135/3, 185/3, 205/3, 225/3, 245/3, 265/3
Bench press 135/5, 185/1, 205/5, 185/5
This was a good workout, especially after a bout of food poisoning 24 DEC. Makes me think the bars @ the Y don't weigh 45 lbs.
29 DEC 08 @ IS
Snatch 40/3x2, 50/2, 60/2, 65/2, 70/2, 75/2x2. Intended to be power & squat snatches, most ended up in the power position.
Snatch pulls (DL & shrug) 90/3, 100/3x2
Front squats 60/2, 80/3, 90/2, 100/2, 105/2x2 Didn't feel strong with these.
Incline press (lbs.) 45/5, 135/3, 175/1, 155/2, 155/3 Ugh, 175 was too heavy.
Get-ups w/ XVest (20 lbs.) and 24kg KB, plus other ab stuff.
31 DEC 08 @ IS
Front squat & jerk 40/3+2, 50/3+2, 60/3+2, 70/3+2, 80/2+1, 90/2+1, 95/2+1x2
Military press 50/5x5
A few cleans from hang and floor to check hand position once recovered. Right hand still slides in a bit; want to improve that.
Jerk lockout/support & recovery 50/3, 60/1, 70/2, 80/1, 90/1 Trying to get a little liftoff as I hit the bottom position.
Overhead squats 50/3, 60/3, 70/3, 80/3
There is an idea of a month of training for an experienced OLY lifter, maybe can base your routine off of some of this work.
right but the workout I posted billstarr said you can sub rows for cleans and deadlifts for high pulls, if im just subbing row for cleans, do I still stay at 5x5 for cleans?