Feedback Welcome
I've been using Ross workouts for awhile. I have II and NG and use workouts from both mix and match. Now I'm starting a new cycle I going to use Defranco's WSFSB and mix some conditioning from both II and NG and things I find interesting or make up.
Stats
Ht.6'
Wt.168
Age 28
Goals
Increase strength(mass if it happens I'm getting old )
Increase GPP
Increase Work Capacity
Keep in shape these young boys are wilding out here
Tonights workout

A. Clean and Press 6x3 120 second rest
95,115,115,135,135,135

B. Incline Bench Press 4x8 120 sec rest
135(beach muscles I desire it I'm a Preschool Teacher. I wanted to do dumbells but I forgot Monday is Chest day for every gym )

C. Group 1 One Arm Snatch 3x6 60 pounds 60 sec rest superset with Pull ups 3x10 60 rest

D. Hammer Curls (don't kill me) 3x10 no rest 10 fingetip pushups 10 knuckle pushups

E. 3 3 minute rounds on Heavybag (combos punches, kicks, elbows, knees) 30 secound bell round 1 nonstop hooks
30 second bell round 2 olympic punch out drill
30 second bell round 3 combos (I was spent)

F. 3 set ab circuit no rest

Feedback Welcome

Day 2

A. Front Squat 5x5 120
95,115,135,135,155

B. Split Squat 3x8
135

C. Dumbbell Swings 3x8
40

D. Glute Ham Raise 3x8

F. Super Set 3 Sets
Wrist Roller 10 pounds
Shrugs 225 x 12

2x3 minute rounds jump rope

I feel good today and I got to see one of my childhood buddies spar for the first time.

Was going to do mitt work, but I had some business to tend too.

A. Dumbbell incline 3xMax reps 90 sec rest
65

B. 4x8 superset 90 sec rest
Chest supported row
90,90,115,114
Clean
90,115,135,135

C. Dumbbell Side Press 3x10 60 sec rest
35,35,30

D. 3x10 superset 60 sec rest
Reverse Curl
70,60,50
Tricep pressdown
40

E. Heavy Bag 3 rounds x 3 minute
round 1 30 sec hooks to the body
round 2 30 sec thai kicks
round 3 30 sec olympic punchout drill

F. Ab circuit 3x

A. Carrying 100 pound sandbag down hill

B. Circuit 3 times
1. 10 bootstrappers
2. Drag sandbag up hill
3. 10 divebombers
4. pull sandbag down hill backwards

C. Circuit 3 times
1. run down and up hill
2. punch and elbow on sandbag, 2 punches 2 elbows, 4 p 4 e up to 8

D. 100 hits on tire with 10 lb sledge non-stop

2 mile walk

Monday's Workout 4/23

A. One Arm Dumbbell Clean and Press 6x3 120 second rest
60,60,60,65,65,65

B. Dumbbell Incline Bench Press 4x8 120 sec rest
50,60,60,60

C. Barbell Snatch 3x6 0, 85, 95 pounds 60 sec rest superset with Pull ups 3x10 60 rest

D. Hammer Curls 3x10 no rest 1 fingetip pushups 10 knuckle pushups

E. 3 3 minute rounds on Heavybag (combos punches, kicks, elbows, knees) 30 secound bell round 1 nonstop hooks on uppercut bag
30 second bell round 2 thai kicks
30 second bell round 3 olympic punchout drill

F. 3 set ab circuit no rest

Today

My buddy worked out with me.

A. Jumprope, I did:

100 turns 10 burpees
150 turns 15 burpees
200 turns 20 burpees
minimal rest

He did
100 turns 3 times supersetted with 6-8 burpees

B. 3 holds mitt work punching, kicking etc and holding

C. pullups run to a landmark drop do some pushups run back to pullup bar this time run a little futher etc.

Pullups 10, 10, 12
Pushups 10, 15, 20

Yesterday's day workout 4/25

A. Front Squat 5x5
135,155,175, 185 3 reps, 185 2 reps

B. Bulgian Squats 3x8
45 pound dumbbells

C. Pull throughs 3x10

D. Romanian Deadlifts 3x10
135,155,155

E. 20 rep Squat 135

F. Forearm roller supersetted with barbell shrugs 185 3 sets

G. Ab Circuit

Great work with the training! That's a great avatar too