Wednesday Rest Thurs Strength Workout 3x5 Squat 3x5 Bench Press 1x5 Deadlift Friday Grip work (complex) or pinch plates then The interval challenge (Ross Enamait) (two to choose from) Sat The Magic 50 or Cindy 20 minutes of 5 pullups 10 pushups 15 squats for max rounds Sun Strength Workout 3x5 Squat 3x5 Press 5x3 Power cleans Monday Grip work (gi or towel pullups) 3x15 (or failure) then Karen 150 wall ball for time or Nancy 400 meter run Overhead squat 95 lbs x 15 5 rounds for time Tuesday Swim 500m or row 2000m or Fight Gone Bad 3 rounds of with 1 minute breaks in between 1. Wall-ball: 20 pound ball, 10 ft target. (Reps) 2. Sumo deadlift high-pull: 75 pounds (Reps) 3. Box Jump: 20" box (Reps) 4. Push-press: 75 pounds (Reps) 5. Row: calories (Calories) In addition there is sparring and skill work on Monday-Sat (BJJ) I'm not this creative I borrowed most of it from Urban, Rippetoe, Crossfit and Ross. Please be critical because this is my first attempt to create a program.
I didn't include the warmup on the strength days those are 3 Worksets, 5 Warm-Up Sets for the squat, bench, press, and powerclean. 1 Workset, 4 Warm-Ups Sets for the deadlift.
The only thing I might suggest is to limit the volume on the deadlift. If you are deadlifting heavy on your strength day, then I probably would pick something else for conditioning (ie., don't do the Diane). You will need to play with the volume and loading and get it fine tuned but it should work.
One thing I would suggest is moving the deadlift and Cleans to before the pressing exercises, and possibly before the squats.
I took this from Rippetoe's starting strength so I'm hesitant to change the order without trying it first. Maybe after a couple of weeks I'll switch it around. Everyone seems unanimous that Diane is a bad idea so I'm going to substitute that with either the Magic 50 or the 100 burpee challenge.
You might need to throw in another rest day, like before the second strength day. Don't get locked into a weekly schedule. Your body doesn't know about weeks, and it looks like your schedule is pretty flexible. I train on a 9 day cycle. Strength A, conditioning A, rest, strength B, conditioning B, rest, strength C, conditioning C, rest, repeat. I'm not saying to do it right away, I'm just saying be prepared in case you need to and don't think you have to keep everying locked into a 7 day week.
