This is something I'm working on that might be similar to your idea and might be useful to you for an idea or two. I based this on an olypic lifting routine in Greg Everett's book, and added in some power and strength moves that I wanted to do as well. It's a four day split, with mostly pulling moves one day and mostly push moves the next (which I think might alleviate the over doing your back maybe). Mostly sets of 3. Basically doing more technical stuff first then brute stuff later in session, too. Also maxing out stuff early in the week and later in the week it's a bit easier.
Mon - C+J, Snatch 85%, Pullups, BB/DB Rows
Tues - Squat 100%, Push Press, Snatch DL, Bench Press
Thurs - Same as Monday, but C+J 85% too
Fri - OH Squat, Front Squat, Clean Pulls, Bench Press 85%, Deadlift 85%
Mon- Snatch, C+J 85%, chinups, BB/DB Rows
Tues - Front Squat 100%, BNP, Deadlift 100%, Bench Press
Thurs - Same as Mon, but Snatch 85% too
Fri - Snatch Pulls, OH Squat, Squat 85%, RDL, Bench Press 85%
That's just what I've been noodling. Maybe it helps. I am looking forward to what you and gl come up with though.
Last edited by MikeM; 05-17-2011 at 02:18 PM.