Dead clean is great for high tension.
so you're doing squats instead of swings?
and I take it you vary the carries like Dan John suggests.
sounds like a fun routine.
Not instead, some days are squats, other days are hinges. I have an A&B routine, which waves through heavy / light / medium days. Each lift has separate heavy, light, medium programming.
Upper and Lower body moves have alternating schemes, so heavy leg day = light upper body day.
A Routine:
hinge: KBSW (light/medium) or CDL&S (heavy)
press: push up progression
pull: horizontal row progression
back bridges
B Routine:
squat: BB FSQ
press: KB C&P (dead clean)
pull: pull up progression
carries
Cooldown (both):
core triplet (3x circuit):
- palloff progression
- deadbug or bird dog
- side plank with glute medius raise
butterfly stretch
90-90 stretch
Heavy =80% 1 RM
Light = 60% 1 RM
Medium = 70% 1 RM
Days of the week:
Sat (Medium Day)
Medium Upper Body
Medium Lower Body
Monday (Heavy Day)
Heavy Lower Body
Light Upper Body
Thursday (Light Day)
Light Lower Body
Heavy Upper Body
Mon, Fri = cardio and skills day (BB snatch practice, BB jerk practice, club work)
Sun, Wed = mobility day, yoga, stretch skills (pancake, front splits)