New Workout, Thoughts?

Training
1

I’m about 5’9, 178 lbs, 6-7% body fat. Goals: maintain 300+ bench, improve dead lift to 420+, improve front squat (no current bench mark), clean 250+, run 3 mile sub 20 min, swim 1000 m. Below is the workout I created today. Thoughts?

Day 1:
1.5 mile, about 90% effort
clean 10,8,6,4,2
abs: kte 4(10), window wipers 3(10), ghb 2(10)

Day 2:
4 rounds: snatch (8 reps), chest to bar pullups (10), kettle bell swing (10), reverse fly with band (10)
DB press 3(10)
500 meter swim

Day 3:
1 mile, about 90%
front squat 10, 8, 6
3 rounds: lunges, box jump, single leg squat (8 reps each)

Rest day

Day 5:
500 m row
DB row 10,8,6,4
Weighted chins 3(8)
4 rounds: 250 m row, 10 L pullups

Day 6:
45 min cycle in the morning
afternoon:
Dead lift 2 sets 10 for warmup, 5, 3, 1 (last set 90%)

2

Thoughts-
Id love a bacon,egg and cheese sandwich.

3

so basically

  1. Warmup
  2. Strength
  3. Anaerobic Endurance
  4. Durability
  5. Core

Looks like the www.sealfit.com model. If you get bored doing this I recommend hitting one of their wods.

4

[quote]jss11483 wrote:
I’m about 5’9, 178 lbs, 6-7% body fat. Goals: maintain 300+ bench, improve dead lift to 420+, improve front squat (no current bench mark), clean 250+, run 3 mile sub 20 min, swim 1000 m. Below is the workout I created today. Thoughts?

Day 1:
1.5 mile, about 90% effort
clean 10,8,6,4,2
abs: kte 4(10), window wipers 3(10), ghb 2(10)

Day 2:
4 rounds: snatch (8 reps), chest to bar pullups (10), kettle bell swing (10), reverse fly with band (10)
DB press 3(10)
500 meter swim

Day 3:
1 mile, about 90%
front squat 10, 8, 6
3 rounds: lunges, box jump, single leg squat (8 reps each)

Rest day

Day 5:
500 m row
DB row 10,8,6,4
Weighted chins 3(8)
4 rounds: 250 m row, 10 L pullups

Day 6:
45 min cycle in the morning
afternoon:
Dead lift 2 sets 10 for warmup, 5, 3, 1 (last set 90%)[/quote]

You are trying to do a lot at once–but I’d look into G Flux.

5

Yer your trying to do alot.

I would try and seperate your endurance and weight training. Do you have time to train twice a day on a couple of days?

I would do something like this;

day 1:
AM; run 1.5 miles, finish off with some sprint repeats
PM: hit the gym for benching and core work

day 2:
AM; rest
PM; hit the gym for some squatting, core work and maybe finish off with some rowing

day 3:
AM; rest
PM: cycle on your bike

day 4;
AM: hit the gym for pull-ups and core work
PM:swim/run

day 5:
AM: hit the gym for some front squatting
PM: light cycle/swim

day 6: rest day

I made that routine up for you in a few minutes. Obviously it needs fine tuning, but you get the picture.

Uncle Bird

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