Wow, thanks Tim. I'm flattered. I guess I must be learning if I can design a complimentary program that quickly.
Since we've sort of moved on into my next workout, here we go:
I need something I can work into slowly, and which isn't heavy on explosive lifting because I hurt a back muscle over Christmas break doing a Crossfit WOD and I need to heal it, not tweak it with a bad snatch or hang clean.
If I do the workout, I only need to assign sets and reps. I was thinking roughly of this:
1) Deadlift - work up to max set of 5 reps
2) DB Split Squat - 3 x 10
3) One Arm DB Press - 2 x 5
4) Weighted Chinup - work up to max set of 5 reps
5) Chinup Holds with quads at 90 degrees - 60 seconds
1) Front Squat - work up to max set of 5 reps
2) One-Legged RDL - 3 x 10
3) Bench Press - work up to max set of 5 reps
4) One-Arm Row - 2 x 5
5) L-Fly - 1 x 10
I do think I need a lot of one-leg work to address my uneven hips, and I'm not sure if I'm better off doing 3x10 on those (get in lots of reps, get some endurance and volume) or doing more like 3x5.
I'm also debating doing that two-day workout above, or a modified form of WS4SB3 based on Joe DeFranco's suggestions for a two-day MMA-emphasis split (here
). I kind of like the WS4SB approach, since I'd like to get some size as well as strength. I did steal his "work up to" approach for the big lifts.
My goal is basically to regain the strength I've surely lost over my break, without going crazy and hurting myself again. That's the main reason I'm not just doing straight-up Crossfit...I won't take it easy like I need to for a little while, and I'll get hurt.