Last Night's Workout + Thoughts on Program Design

Had a KICK-ASS workout last night:

Strength Work:

-Weighted Dips x 25 reps (as many sets as needed - in this case 3)
-Bent Rows x 25 reps (2 sets - REALLY strong tonight)
-DB Snatch x 15 reps (2 sets)
-Tuck Jumps over a bench x 10 reps (1 set)
-DB Curls x 20 reps (3 sets)

Conditioning:

-MFD on Elliptical x 20 mins

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These simple, yet hard workouts are going great. I'm currently using a 2-day split. Day 1 is Strength + Conditioning, as in the above. Day 2 is Circuits/Complexes + Conditioning in the form either MFD again or intervals.

I'm using the 2-day split basically b/c work is so hectic and erratic. I never know when I might have to work OT, and seeing as how I'm working 12 hours (don't leave the office until 7:30-8:00 pm EVERYDAY) as it is, OT = late. And if we get IDF in the middle of the night and have to go to the bunker, well, that means little sleep.

A 2-day split is good b/c I just keep going until I need a day off. And if I can't get to the gym or a day or three, then I'm never getting "behind." Rather, if I was working on let's say a 4-day rotation, I might be constantly getting behind, doing workouts when they're not scheduled, etc.

For example, if you take a look at the Sprinting Program in Working Class Fitness - The Programs, the lower-body strength work was designed to be done so many days after the sprint work. This is for maximum recovery for both.

Well, in my case, I can't always stick to a certain program like that. So, the 2-day split I have put together lets me never really get "behind." There are more effective ways to train, but this is going great for me in the circumstances I'm in.

And as far as choosing how to put the program together, I sort of merged principles of Programs #5 and #6.

Wiggy

PS - If you want Workout Programs that make what I'm doing look like crap, then be sure to hit up my site and see what Working Class Fitness - The Programs is all about, and why people all over the WORLD are mastering their bodyweight like they never thougth possible!