Hey Mort, yeah so far so good! I’ve been wanting to try this one for a while so I figured let’s give it a go.
The OG 54321 is Built for Bad, which seems pretty cool too. This one is from the ThibArmy site and titled Strength Skill Circuit Method. I think a google search is easier than trying to find it on his site most likely.
Because you’re a cyborg
Ahh you’re right, I remembered wrong.
Will google it.
Happens to the best of us my man!
6/22/18
Strength Skill Circuits - C1/D4
WARMUP:
Throws
Pullaparts
Step ups
Catch drill
MAIN CIRCUIT:
SGHP: (power snatch in warmup)
45x8 (3 power snatch)
75x5 (3 power snatch)
95x3 (2 power snatch)
115x5
123x3x3, 5x2
Trap bar dead:
45x10
135x5
185x5
225x5
275x3x3, 5x2
Press:
45x10
65x5
75x5
85x5
95x3x3, 5x2
ASSISTANCE:
Hammer curls:
35x8
45x8
55x8
65x5-55x5-45x7-35x9 (stripset)
That’ll do for tonight! Latest I’ve lifted in a while, long day building but went for it anyway and it was a good one.
We build firepits for the campsites, usually with 6-12" blasted stone we bring along with us but we’ll use stuff on the property if it’s there. Well, today there were some big ass rocks and rather than make several trips to the truck I decided to lap and carry the stone. They were tube like rather than roundish so it was an awkward pick, but the carry wasn’t so bad. No clue how much they weighed but the second one was an eye opening experience. My coworkers wouldn’t let me try the third alone, and that was good, because there’s no way I’d have done it and made it the rest of the day haha.
Those skill circuits looks good Mate.
But now there’s another program I like to do, damn.
Nothing like moving working out in the nature. Next time you’ll take the big one too.
6/25/18
Strength Skill Circuits - C1/D5
WARMUP:
Throws
Facepulls
Step ups
Catch drill
MAIN CIRCUIT:
Power clean:
45x5
75x5
95x5
115x3
125x4x3, 4x2
SSB squat:
45x10
115x5
135x5
155x5
185x4x3, 4x2
Football bar bench: (outer grips)
45x10
95x5
115x5
135x5
155x4x3, 4x2
ASSISTANCE:
Pullups: (Paul Carter AVR style)
0x5,5,6
5x5,4
10x5
15x5
20x5
Think I got a little too cute with the pullups today. By my second AVR “set” I didn’t really have the juice for weighted sets. I have a little time to kill tonight so I think I may come up with a handful of go-to assistance/metcon circuits so I can take a chunk of the thinking out of each session.
6/26/18
Strength Skill Circuits - C1/D6
WARMUP:
Throws
Pullaparts
Step ups
MAIN CIRCUIT:
SHGP: (no power snatch)
45x5
75x5
95x5
115x3
125x4x4, 4x2
Trap bar dead:
45x10
135x5
185x5
225x5
275x4x3, 4x2
Press:
45x10
65x5
75x5
85x5
95x4x3, 4x2
ASSISTANCE:
None!
Late night tonight. Decided to knock the main work out as fast as possible and pack it in. Took just under 45 minutes, not bad.
How do you like these Stregth Skill Circuits so far?
Hey Mort, I like them a lot so far. I had been doing 531 with fairly high volume and PR sets for about 6 months prior, so this program is a very new stimulus right now.
My upper back agrees too, it’s been somewhat sore for days now and it’s an area that rarely gets sore. Thanks O-lifts! My GF was tracing the outline of my middle traps the other night, so perhaps it’s working 
6/27/18
Strength Skill Circuits - C1/D7
WARMUP:
Throws
Facepulls
Step ups
Catch drill
MAIN CIRCUIT:
Power clean:
45x5
75x5
95x5
115x3
125x5x3, 3x2
SSB squat:
45x10
115x5
135x5
155x5
185x5x3, 3x2
Football bar bench: (outer grips)
45x10
95x5
115x5
135x5
155x5x3, 3x2
ASSISTANCE:
T-bar row: (plate weight, Paul Carter AVR style)
1x8,8,8,12
1.5x8,8,7
2x8,7
2.5x6
Felt like sleeping instead of lifting. Moved a little slower today, but the lifts moved faster. Seems to be a theme when I feel this way, but I’ll take it.
I’ve been having the same problem, pre gym consists of me almost nodding off on the couch.
6/28/18
Strength Skill Circuits - C1/D8
WARMUP:
Throws
Pullaparts
Step ups
Catch drill
MAIN CIRCUIT:
SGHP: (no power snatch)
45x5
75x5
95x5
115x3
125x5x3, 3x2
Trap bar dead:
45x10
135x5
185x5
225x5
275x5x3, 3x2
Press:
45x10
65x5
75x5
85x5
95x5x3, 3x2
ASSISTANCE:
Hammer curl:
35x8
45x8
55x8
65x7-55x6-45x8-35x10 (stripset)
This happened last night but didn’t get a chance to log it.
6/29/18
Strength Skill Circuits - C1/D9
WARMUP:
Throws
Facepulls
Step ups
Catch drill
MAIN CIRCUIT:
Power clean
45x5
95x3
95x3
115x3
125x6x3, 2x2
SSB squat:
45x10
115x5
135x5
155x5
185x6x3, 2x2
Football bench: (outer grips)
45x10
95x5
115x5
135x5
155x6x3, 2x2
ASSISTANCE:
Meadows row:
25x8
35x8
45x8
55x8
65x11
Going to try and get a feel for the Meadows row. The setup is so easy with my equipment and it’s hard to argue against it with that man’s back development.
2 questions…
What are the outer grips like on the Swiss bar (weight compared to regular bench)?
What is a meadows row?
Hey Hog,
The outer grips on my Swiss bar are a little wider than my press grip, and a little narrower than my bench grip (which was probably too wide). So they’re more or less perfect as a regular benching grip. The middle are pretty perfect for close grip, and the narrowest option I mostly use for curls haha.
Meadows row is best shown by the man himself:
7/1/18
Basketball: 90 minutes
It’s like 85* and incredibly humid, so this was a pretty solid conditioning workout.
Also been doing sets of 8 pullups randomly throughout the day but haven’t really kept count of the number.
7/2/18
Basketball: 30 minutes
Was planning to lift tonight but getting pulled into some dinner plans. Between the basketball and builds in the heat, I’ll take the extra day off.
7/3/18
Strength Skill Circuits - C1/D10
WARMUP:
Throws
Pullaparts
Step ups
MAIN CIRCUIT:
SGHP: (no power snatch)
45x5
95x3
95x3
115x3
125x6x3, 2x2
Trap bar dead:
45x10
135x5
185x5
225x5
275x6x3, 2x2
Press:
45x10
65x5
75x5
85x5
95x6x3, 2x2
ASSISTANCE:
Pullups: 60 reps in 7:43
Not really feeling it today, everything seemed to move fine but felt slow and weak. Probably chalk it up to the days off getting me out of a groove.
Crazy shin splints though, lower legs felt like hell and built up some serious knee pressure due to it. Just a really uncomfortable experience and took some additional wind out of my sails.
7/4/18
Strength Skill Circuits - C1/D11
WARMUP:
Throws
Facepulls
Sissy squats
MAIN CIRCUIT:
Power cleans:
45x5
95x3
95x3
115x3
125x7x2, 1x2
SSB squat:
45x10
115x5
135x5
155x5
185x7x3, 1x2
Football bench: (outer grips)
45x10
95x5
115x5
135x5
155x7x2, 1x2
ASSISTANCE:
Dips: 50 - 4:27
Much better today. Slept in pretty hard, good to have a true day off today. Hope y’all enjoy the day.