Male 23 6' 165lbs. My goals for the year are as follows. Train 6+ hours a week at jiu-jitsu Compete at the mundials this june. Be able to do 10 HSPU unassisted. My limitations are that I am not physically strong, and I am cheap so I don't often have access to weights. My strengths are that I am motivated, have excellent cardio, low body fat and a high learning curve in jiu-jitsu. The program is a work in progress feel free to give advice 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 3x5 Power cleans Monday Personal metcon (1 deadlift 225lbs 5 handstand pushups, 5 pistols each leg, 5 pullups for 10 rounds) or 5 rounds of (2 deadlifts 10 pistols 10 handstand pushups) Tuesday Grip work (gi or towel pullups) 3x15 (or failure) then either Swim 500m or row 2000m Karen 150 wall ball for time 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. For the strength workouts the warmups are as follows. 3 Worksets, 5 Warm-Up Sets for the squat, bench, press, and powerclean. 1 Workset, 4 Warm-Ups Sets for the deadlift. Advice is welcome.