Alright, how does this look:
Monday:
Snatch 8-10x2
Clean & Jerk 8-10x1
Front Squats 5x5
Pull-ups
Abs
I included warm-up sets for the snatch and C&J, so it's about 4-5 warm up sets to a final work set of 4-5, that's why I have 8-10 up there. Same for front squats, 4 warm up sets to a final work set of 1x5.
Wednesday:
Snatch - same as monday
C&J - same as monday
Front Squats 75% load for 3x3 (not including warm-up)
chin-ups
abs
The only thing idk about here is whether the snatch and C&J should be the same work load as monday or if it should be a 75% load also.
Friday or Saturday (PR day):
Snatch - 10x1
C&J - 10x1
Front Squat - 1x5 (or 5x1?)
Deadlift - 1x5 (not including warm-up)
pull-ups
abs
snatch and C&J includes warm-up singles to final work sets of singles with increased weight (2.5lbs to 5 lbs increase). Now should I be 5 sets of singles or should I be doing less? Also the front squat I don't have warm-ups included, but I'm just wondering with the weight increase if I should be doing a final set of 5 reps or a few sets of singles? And I also figured I could do warm-ups with a final set of 5 for the Deadlift, since I'll have a full weekend of rest and stuffing my face for recovery.
I read around that the main two lifts should be practiced at least 2-3 times a week, including front squats, but I mainly just want to get good at the Snatch and C&J. My diet is good, lots of clean food (veggies, nuts, fruit, meat) and all low-glycemic.
I also watch alot of videos from gayle hatch, crossfit.com, and I'm ordering the weightlifting encyclopedia, and I have videos "the worlds fastest lift" and "the world most powerful lift" with U.S. trainers teaching alot on the lifts. I'd like to get a coach, but the closest weightlifting gym is a 2 hour drive, and that's no good with my schedule, so these videos is all I have to study, and I can also video tape myself and review/analyze my techniques and whatnot.
Any constructive criticism? Or does it look good?