After I my initial post, I decided to do you program as you wrote it and Im loving it so far. These workouts in the 20 rep range have been kicking my a$$ and Im loving the mono structural cardio on the rower/bike. I needed a little change from Crossfit as Ive been doing it for a few years straight now and this is filling the void nicely.
I did however decide to change some of the exercises and I was wondering if you could give a yay or nay.
Lower: Front Squat, Leg Curl, Walking OH Lunge (45lb plate), Calf Raise
Upper: Hang Power Clean + Jerk, DB Alternating Bench, DB Row (1 arm), Lat Pull down
Abs: Toes to Bar, Back Extension, Mountain Climbers
Lower: High Bar Back Squat, Stiff Leg Deadlift, Alt Jump Lunge w/25lb plate, 50 double unders
Upper: Hand Release Pushups, Rows, Band Assisted Strict Pullups (20 reps), Push Press
Abs: GHD Situp, GHD Back Extension,
Now that Im entering the 2nd Phase Im changing to this:
Lower: Overhead Squat, BB Stiff Leg Deadlift, 24" Box Jump, 50 Double unders
Upper: Hang Clean + Jerk, Chinups, Clapping Pushups, Pendlay Row
Abs: GHD Situp, GHD Back Extension, Wall Ball Situp/Throw
Lower: High Bar Back Squat, Leg Curl, Alternating Jump Lunge, Calf Raise
Upper: Push Press, DB Row, DB Alt Bench
Abs: Toes 2 Bar, Bicycle Crunch, Floor Swipers
Thanks and have a Merry Christmas!