New plan

Here is the new plan.
Main part of every workout - BB squat. The rest of exercises - weighted chinups, weighted dips, ab work and KBs, jerks and snatches.

I am planning to try increase weight by 2.5 kg every week. On "heavy" days I will follow Shaf's ladders, 3 x 1/2/3. On alternative sessions I will decrease the weight by 20 - 25% and will either do similar ladders or simple 3 x 5, just for the sake of variety.

After squatting - 2-3 sets of either dips or pullups, or both, depending on the mood, 6 - 10 rep range. No particular emphasis on progression in these exercises. Once a week GS jerks, longish sets. Squat first on heavy days, on light days GS first. Ab work every session.
Main goal is to to stay injury free and increase strength. Try and keep some conditioning with KB lifts.
Starting next week...


John Beamon said...

It appears you've stepped away from Girevoy Sport. Is that an off-season GPP programming change, or have you taken a new direction these last few weeks?

Dr S said...

The latter. I will probably never drop GS completely. But at this time I just want to take a break from it. I also like to squat and want to improve it.