interval; upper body

Warmup: overhead squats, jumping jacks

Workout:

Tabata Thrusters @ 45# bar: 11,10,10,10,9,9,8,9
Tabata Push Press @ 22# bar: 24,18.,18,16,15,18,18,20

High Rep Bench Press:
20 x 75#
10 x 65#
20 x 55#
20 x 45#
Time 4:41

3 rounds (untimed) of:
10 pullups
2 x 50# DB farmers walk
20 x situp @ 7# medicine ball

Today is the start of a new test program:

Hybrid/Conjugate

R = Rest
I = Interval (1-5 minute blocks, rest, repeat)
E = Endurance (over 30 minutes, moderate HR)
P = Power Endurance (10-30 minutes, tempo HR)
S = Strength (heavy weights)

Endurance is always running/hiking/biking
Strength is always weights, working up to 1-3 rep maxes
Interval/Power Endurance can be circuit/chipper/running/biking

3-day blocks, then rest day
Blocks:
E S I
E P I
E S P

M T W Th F Sa Su
Wk 1 I R P S R E P
Wk 2 I R E P S R E
Wk 3 S P R E S P E
Wk 4 R E S I R E P
Wk 5 I R E P R E S
Wk 6 De-load

Strength days will focus on the "MaxEffort" exercise.
Circuit/chipper days will feature the "RepEffort" exercise with high reps, mixed in with other exercises.

MaxEffort RepEffort
Wk 1 Deadift-based Overhead-Based
Wk 2 Squat-based Pullup-based
Wk 3 Overhead-based Deadlift-based
Wk 4 Pullup-based Squat-based
Wk 5 Clean-based Swing-based
Wk 6 De-load