Been pretty busy for awhile. Now I have time to train. Here's the plan:
Sets x Reps notation
Back Squat 10x3 (start at 225)
Push Press 5x5 (start @ 140)
False Grip pull-Ups 5x5
High Hang Clean 3x2(start @ 85%)
Ring Dips 10x5
DL 3x3 (start @ 240)
Weightroom based metcon
Clean Pulls 5x3 (start at 90% of clean 1RM)
Sprints (1 ea.: 50M, 100M, 200M, 300M)
Front Squat 5x3 (start @ 155)
Increase weight on Back Squat and Front Squat 10# each week
Increase weight on Deadlift 15# ea week.
The LSD run could anything from several intervals of 800M - several miles
Increase weight on PushPress 5# each week. Should be setting PRs each week on the 3RM press
For the weightroom-based metcon, using movements I'm not already doing Sandbags, kettlebells, jerks, snatches, overhead squats. Medium rep range.
Abs/Back stuff in the medium rep range.