Getting better at being better

New Rob and Old Rob met this morning at the bathroom mirror and the convo went something like this:

O.R.,"Man, what's your body fat %? Did you eat somebody?"
N.R.,"18%, but I have a plan to lower it and not take away from my 5 days of resistance training."
O.R., "What you got for me?"

I decided to quit my security job--- due to lack of sleep, killing or completely omitting my 5th workout a week, and wanting to focus more on training and family--- and get some specific strength gains this year. I also want to get back to 10-12% bodyfat, because after my weighted vest experiment i realized that it was creeping up and I don't want to look like a slob and 1/2.

My split now is:
Monday: Deadlift and back
Tuesday : early= sprints, plyos, olympic lifts like snatch, clean for speed
later= chest, triceps, and straight arm shoulders
Wednesday: legs
Thursday: early= olympic lifts like those above and sled push/pulls
Late= back and biceps
Friday: Shoulders, triceps, and a straight arm chest movement

Today was the first day of olympic lifts and explosive cardio:
5 minute jog to warm up on treadmill

snatch
2 warmups, 3 workings sets of three reps

clean from floor
pretty warm already--- 3x3, really trying to focus on the catch

sled push/pull- distance 20 yards each way
180lbs on sled- three trips back and forth, rest while training partners completes his trip (roughly 25 seconds)

legs were destroyed from my leg workout yesterday, I posted it at www.straighttothebar.com

I foam rolled afterwards and feel good to hit back and biceps in about an hour