5x5...

My training looked like this:

One Arm KB Floor Press - 40kg bell - 25 reps per arm
Double KB Row - 40kg bells - 25 reps
Upright Row - 48kg bell - 25 reps
Two-handed Shield Cast - 25lb clubbell - 25 reps each direction
One-handed Arm Cast - 25lb clubbell - 25 reps per arm

I finshed with:

Two-handed Swipes - 25lb clubbell - 25 consecutive reps

Kettlebell Triples....

My training looked like this today:

Goblet Squats - 40kg - 3x3 - 9 reps
One Arm Rows - 48kg bell - 3x3 each arm
Double Deadlifts - 40kg bells - 3x3 - 9 reps
One Arm Incline Press - 36kg bell - 3x3 - 9 reps
Upright Row - 40kg bell - 3x3 - 9 reps
Pullovers - 36kg bell - 3x3 - 9 reps
 
 
 
My training schedule going forward should look like this:
 
Monday - Heavy Day (Triples,5x5,etc)
Tuesday - Off
Wednesday - Clubbells (Trial By Fire, Freestyle, etc)
Thursday - Off
Friday - Flow Yoga
Saturday - EDT (Kettlebells, Clubbells, Bodyweight, Etc)
Sunday - Kettlebell Viking Warrior Conditioning (MVo2)
 
That way I get:

• 1 heavy/low rep strength day
• 2 off days
• 1 day metabolic conditioning with clubbells (Trial By Fire)
• 1 day if yoga
• 1 day of EDT (stength/strength endurance combo)
• 1 day of metabolic conditioning with kettlebells (MVo2)

Seems like a good plan. Any feedback would be appreciated.

EDT...

My training looked like this:

PR One - 10 Minutes:
Swiss Ball Incline Press - 32kg bells - 50 reps
Renegade Rows - 32kg bells - 50 reps

2 Minute Rest

PR Two - 5 Minutes:
Reverse Flys - 32 reps
Alternating Bottoms Up Curl - 16kg bells - 40 reps

I finished with:

Upright Rows - 32kg bell - 25 reps
Hanging Pikes - 25 reps

I plan on taking tomorrow off from training as I have not taken a day off since September 3rd. I also want to start doing hot yoga on Fridays.

3x5...

I decided to go a bit heavy today and keep my reps on the low side for a change of pace.

My training looked like this:
One Arm Incline KB Press - 40kg bell - 15 reps per arm
Upright Row - 40kg bell - 15 reps
Renegade Rows - 40kg bells - 15 reps per arm

I finished with:

Cable Flys & Cable Curls

5x5....

My training looked like this today:

KB Incline Press - 32kg bells - 25 reps
Two Hand Curl - 32kg bell - 25 reps
Upright Row - 32kg bell - 25 reps
One Arm Jerk - 32kg bell - 25 reps
Triple Crush - 20kg bell - 25 reps
Figure 8/Hold - 20kg bell - 50 reps

Felt good to train again! I plan on doing some MV02 and clubbell training tomorrow.

Triples...

My training looked like this today:

Goblet Squats - 40kg - 3x3 - 9 reps
One Arm Rows - 48kg bell - 3x3 each arm
Double Deadlifts - 40kg bells - 3x3 - 9 reps
One Arm Incline Press - 36kg bell - 3x3 - 9 reps
Upright Row - 40kg bell - 3x3 - 9 reps
Pullovers - 36kg bell - 3x3 - 9 reps

Triples & Swings...

My training looked like this today:

Smith Machine Incline Press - 245lbs - 3x3 - 9 reps
Goblet Squats - 32kg - 3x3 - 9 reps
One Arm Rows - 48kg bell - 3x3 each arm
Double Deadlifts - 40kg bells - 3x3 - 9 reps
One Arm Incline Press - 32kg bell - 3x3 - 9 reps
Upright Row - 40kg bell - 3x3 - 9 reps
Pullovers - 36kg bell - 3x3 - 9 reps

I finished with:

Swings - 24kg bell - 100 reps

Viking warrior Conditioning - Vo2max - 15 Sets of 8, Rotational Floor Press & Other Stuff...

My legs were fried from yesterdays EDT training so I only did 15 sets of MVo2 and the did some other training.

I did timed snatches with the 16kg bell today. I did sets of 8 with each arm with approximately 15 second rest between hand switch. Then I did some rotational floor presses that I got from Greg Mihovich's DVD "Iron Beast Conditioning". You can check out his products at http://www.theundergroundgym.com/

My training looked like this:

Snatch - 16kg bell - 15 sets of 8 - 120 reps
Rotational Floor Press - 24kg bells - 25 reps each arm
Upright Rows - 32kg bell - 25 reps
Hanging Leg Raises - 25 reps