Here’s the current set-up I will be using.
I’m going to focus on brining up my max strength, because I recently hit a pr in power cleans and am droppping off badly, I need a break from them.
Monday
3 sets of light progressive range Clean and Jerk (hip, thigh, above knee, below knee, ground) to warm-up and maintain form.
Back squat 5×3 @60%+purple bands
Pull-ups
DB push-up/1 arm row combo
GHR
Wednesday
DB jerks to warm-up
DB Split Squat 3×5
Towel Chins
Dips
Bodyweight Rows
Reverse Hypers
Friday
Light power snatches to warm-up
Reverse Band Trap Bar Deadlift 12×1 @85%
Weighted Decline Push-ups
Sternum Chins
GHR
That’s all I do in the weight. My usual set-up is something like
Warm-up/Hurdle Mobility
Track workout
3-5 Multi Jump exercises (nothing real intense)
Weights
Med Ball exercises
Lunge Series to cool down and dynamic flexibilty
I feel I had been putting too much emphasis on weights in the past. I feel what I have now gives me a good balance of everything.