what do you think of this workout?

[stubbs]

this is a routine im considering doing in the new year once im done with my current one. my main goals are to increase max strength, power and bodyweight to strength ratio. its a two day split done twice a week:

Day 1 and 3:

Clean & Jerk 3x5
Deadlift 3x5
Bench Press 3x5
Squat 3x5

Day 2 and 4:

Pull Ups 3x10 (Eventually)
Handstands against wall 3x20 secs
L Sits 3x10 secs
Chin Ups 3x10
1 Legged Squat 3x10
Tuck Sit 3x10 secs
Tuck Planche 3x10 secs
Hyperextensions 3x15
Dips on parrallel bar 3x10


some of the exercises for day 2and4 can be found here:

http://www.american-gymnast.com/tt/paralletteguide/page3.html

i'll probably mix in some running here and there along with kung fu once a week.

any comments?

cheers,

stubbs
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[BlueTravesty]

Jeez... I hate to sound like a wuss, but just READING that makes me feels sore... actually, I am sore already (from those razzafraggin low-stance jumps.) I'm just saying, is all.

[stubbs]

lol. your post just reminded me that i meant to put box jumps in there somewhere...hhmmm...i might alternate between 1 legged squats and box jumps every other week to give it a bit of variety.
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[Ka]

Sounds Good Value
Consider
If you have access to Rings try Muscle Ups(instead of Dips) and Skin the Cat
Check Out Crossfit
I think you would like this as a finish to Day 1
http://t-mag.com/nation_articles/274bear.jsp

See what you think.

[ComeToJesus]

When you say for example, 3X10
you mean 3 sets of 10 reps, right?

Besides that, I think 1 and 3 could use a little more stuff in there.

[abobo]

1 and 3 could use a little more stuff?

Cleans, squats and deadlifts seems like a little much to me. If it were me, I would squat but not deadlift on that day.

It looks like you and I do similar stuff. I can't hold a tuck planche for ten seconds, or do 10 one legged squats, though.

Besides just holding handstands, I find walking up and down the wall to be a good challenge.

Ka, I'm no oly lifter, but his catch looks weird to me. Doesn't look like he's really racking it. I don't wear a baseball cap in the gym either.

[Ka]

LOL:D
Dude,its not an article on form,its and article on a possible variations of Compound lifts for anaerobic developement.And feel free not to wear the Cap.LOL
Read, Do,Compare
Then think your own Thoughts:D
Stubbs
After a period Tell us how you go with it.

[stubbs]

unfortunately i dont have any access to rings...i'd love to have a go at muscle ups! i'll be starting it in the new year once im done with my current routine so i'll let you know my progress when i start.

ComeToJesus yes 3x10 is 3 sets of 10.

abobo yeah i kinda thought the same about day 1 and 3, i was thinking about swaping the deadlifts with the stiff legged variety or swapping the DL's and squats with sumo deadlifts. i'll probably swap it around everynow and then. how do mean walking up and down the wall? is that where you're holding a handstand against the wall and then walk your hands away from the wall?

thanks for the feedback guys

stubbs
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[Toby]

I do BP, DL, squats and pullups every day, but 2x5, not 3x5. I imagine you'd be pretty tired after days 1 & 3, but you wouldn't get sore.

Ka,

I always liked the look of that bear exercise since I first came across it at t-mag. Only thing (and this applies to OH squats too) is that I max out at around 70kg shoulder pressing and that's nothing for my legs. I'm sure the exercise is tough, but I'd rather break it down into its parts (clean, squat and press) although it looks like fun all together.

[Ka]

Hey Toby
I agree with what your saying,If Max Strngth in one particular motion is your ultimate goal then Bear is not a good excerise.I generally use Bear as an Endurance Workout in Timed sets,needless to say this is about 60%-65% 1RM.Iniatilly I made great anaerobic gains when using Bear at a higher %.
I think I have posted this before but I generally cycle through two main phases Endurance and Power.For me moving through each cycle in 2 weeks gives me the results for my sports as opposed to trying to fit a bit of everything into One spilt or Week.

Edurance comprises of BW Ladders,KB work,Body Tension Stuff,Bear variations and Cardio.

Power comprises of break downs as you say (DL,Hang Clean,Revese Curl,Push Pull,OHS,Squat )at 1-3 RM to asisst with Snatch and C&J.Plus weighted Chins and Dips.Skipping and Sprints for the Heart.

I think Stubbs is on to an nice balance between Body Tension and Power in a general routine