I'm keeping this main log on the RMAX forums, but I figured I'd post it here as well, since I vaguely remember having a training log in the last incarnation of this forum. It's supposed to be a three-day cycle, followed by a rest day before another cycle of training, but considering that at least two out of these days will overlap with my thrice-weekly boxing, I may only do one cycle per week and spend the weekends repeating Day 3 for recovery to avoid overtraining. Already fallen sick from it last week and wound up concussing during a 2.4km run at a fitness test
EDIT: Edited the routine to prevent overtraining.
Day 1 - Movement and recovery #1 Warmup: Joint circles - 60 rotations of each major joint divided equally between each direction plus figure-eights of the hips (open and closed-chain) and shoulders; 10-15 minute treadmill run.
Chin-ups: GTG - 50% of max reps (so will currently be 10 reps)
Parallel bar dips: GTG - 50% of max reps (so will currently be 10 reps)
Movement training: Rolls, falls and recovery, hip escapes.
Yoga: I get access to free yoga classes at work. 'nuff said
Day 2 - Movement and recovery #2 Warmup: Joint circles - 60 rotations of each major joint divided equally between each direction plus figure-eights of the hips (open and closed-chain) and shoulders; 10-15 minute treadmill run.
Square breathing pushups and squats: Pushups and squats done in alternating fashion, back to back, 5 reps per breath phase, 2 rounds of each.
Chin-ups: GTG - 50% of max reps (so will currently be 10 reps)
Parallel bar dips: GTG - 50% of max reps (so will currently be 10 reps)
Movement training: Rolls, falls and recovery, hip escapes.
Free Movement: 15-20mins spent playing around with movements and postures that I have yet to master - flipping between front and back bridges, threading from the bridge, etcetera.
Structure-building exercises: Slow pushup, squat and plough leg-raise - 20-30 breaths each for concentric and eccentric phase.
Taijiquan: Chen-style 1st Old Set x 3, for a total of about 45 minutes.
Day 3 - Strength Grinds
Warmup: Joint circles - 60 rotations of each major joint divided equally between each direction plus figure-eights of the hips (open and closed-chain) and shoulders; 10-15 minute treadmill run (a.k.a. GTG conditioning for that !@#! fitness test...hate treadmill running ).
Square breathing pushups and squats: Pushups and squats done in alternating fashion, back to back, 5 reps per breath phase, 2 rounds of each.
Chin-ups: GTG - 50% of max reps (so will currently be 10 reps)
Parallel bar dips: GTG - 50% of max reps (so will currently be 10 reps)
Turkish Getup with clean Olympic bar: 5-8 reps, 4-6 sets, alternating arms each set. Loaded PNF jacknife stretch after all sets are complete.
Front Squat: 5-8 reps at ~85-90% 1RM, 4-6 sets.
Deadlift: 5-8 reps at ~85-90% 1RM, 4-6 sets. Loaded PNF jacknife stretch and active quad stretch on knees after all sets complete.
Weighted Chin-ups: Will play frequency and intensity by ear, but aiming for 10 quality reps.
Weighted Parallel bar dips: Will play frequency and intensity by ear, but aiming for 10 quality reps.
Movement training: Rolls, falls and recovery, hip escapes.
Structure-building exercises: Slow pushup, squat and plough leg-raise - 20-30 breaths each for concentric and eccentric phase.
Day 4 - Complexes #1 Warmup: Joint circles - 60 rotations of each major joint divided equally between each direction plus figure-eights of the hips (open and closed-chain) and shoulders; 10-15 minute treadmill run.
Square breathing pushups and squats: Pushups and squats done in alternating fashion, back to back, 5 reps per breath phase, 2 rounds of each.
Chin-ups: GTG - 50% of max reps (so will currently be 10 reps)
Parallel bar dips: GTG - 50% of max reps (so will currently be 10 reps)
Complex 1 - dumbbells - perform 3 cycles without pause between exercises, decreasing rest interval from 3min to 2min to 1min for density escalation.
1.) 201 swings - 6 reps, either with double ~16kg dbs if I can figure out how to do so without hitting myself, or else with a single ~24kg db.
2.) Long-cycle C&J - 6 reps, same as above.
3.) Snatches - 6 reps
4.) Squat push-presses/Side swings - 6 reps
5.) Renegade rows - 6 reps
Movement training: Rolls, falls and recovery, hip escapes.
Structure-building exercises: Slow pushup, squat and plough leg-raise - 20-30 breaths each for concentric and eccentric phase.
Day 5 - Complexes #2 Warmup: Joint circles - 60 rotations of each major joint divided equally between each direction plus figure-eights of the hips (open and closed-chain) and shoulders; 10-15 minute treadmill run.
Square breathing pushups and squats: Pushups and squats done in alternating fashion, back to back, 5 reps per breath phase, 2 rounds of each.
Chin-ups: GTG - 50% of max reps (so will currently be 10 reps)
Parallel bar dips: GTG - 50% of max reps (so will currently be 10 reps)
Complex 2 - maces - perform 3 cycles without pause between exercises, decreasing rest interval from 3min to 2min to 1min for density escalation.
1.) 360s - 6 reps in each direction.
2.) 2-to-10s - 6 reps in each direction.
3.) Warrior squats (with choked-up grip) - 6 reps total, alternating shoulders every 3.
4.) Barbarian squats (with choked-up grip) - 6 reps total, alternating shoulders every 3.
5.) Walking gravediggers into forward bow-and-arrow stance - 6 reps total, alternating legs every 3.
Movement training: Rolls, falls and recovery, hip escapes.
Structure-building exercises: Slow pushup, squat and plough leg-raise - 20-30 breaths each for concentric and eccentric phase.
Day 6 - Rest. And by that, I mean boxing. On circuits day. >_<
The Hammster's Three-day Training Cycle 
Linear Mode
