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Old 10-03-2007, 03:37 PM   #3
Sam Cannons
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Join Date: Feb 2007
Location: Cairns, North Queensland
Posts: 322
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Hey mike,

I should have that block estamation worked out for you today. You and i have almost the same schedule why dont you follow a similar WOD plan

Monday
Back Squat 3x3
Press 3x3
Power Clean 3x3
BJJ

Tuesday

MMA

Wednesday
Front Squat 3X3
Dumbell Snatch
Weighted Chin ups 5x5

Thursday
MMA/Conditioning

Friday
OHS Squat 3x3
Weighted Ring Dips 5x5
Dead Lift 1X5

Saturday

Assistance exercises / play with your rings or dumbells / work on form / go up the arrow

With what you want i wouldn't be to fust' with the met cons. Plus we do some conditioning on tues/thurs. See you this arvo
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