A Good Template

I think I've got a good template working now. It'll look familiar to many--WSB-like.

Day 1: Fast and Light:

• Emphasis on getting under the bar from various starting positions
• Repetitive KB work combined with repetitive bodyweight work for left elbow/right knee "rehab"
• KB work will most likely be a variation of the Clean and Press

Day 2: Slow and Heavy:

• Probably some sort of slow pull and some sort of slow push
• More repetitive work with the KB--primarily snatch work for conditioning and some more bodyweight work--Bulgarian Split Squats to even out leg strength discrepancies.

Days 3 & 6: Off

• Just Z-Health on these days--full body R or I-Phase, depending on how I feel.

Day 4: More Fast and Light:

• Focused on pulling the bar. Will probably work upto 80-85% here catching in a power position
• More KB and bodyweight work here--most likely unilateral with KB

Day 5: More Slow and Heavy:

• Squatting, heavy: 80%+
• More KB snatch work--probably a lot of conditioning here knowing I'm having 2 days off.

Day 7: Off completely.

This template should allow me to rotate exercises and posititions without experiencing the CNS fatigue I usually get when I go longer than 2 weeks on a program.

Found a good DJM drill to cool off the right knee last night: the "Opener" from I-Phase. Good stuff. Released the right psoas and rectus femoris. Real good stuff.