Hi Jamie,
I've actually switched off to more of an undulating periodization scheme. Through the Supertraining list, I found a site by a man named Ross Enamait. His workout philosophy is geared towards then fighting sports (mainly boxing, but any other martial arts or MMA, etc.), but also looked like something that would give one solid overall strength and potentially excellent conditioning. It's "similar" to crossfit in many ways and I've read about it's application from training from boxing to athletes involved in team sports to military special forces and everything in between. Now, I'm utilizing a lot of what's on Ross's site as well as in his book (Infinite Intensity), but am still using more of a "lifting regimin" versus "pure Ross/crossfit" training. My weekly schedule looks like this:
Monday - max strength
Tuesday - GPP
Wed - hypertrophy work
Thursday - "warrior workouts" - conditioning drills / high intensity intervals, etc..
Friday - power work
Sat - lighter conditioning
sunday - off
My max strength workout, which I performed this morning, looked like this:
A) 1-arm DB snatch 85 x 4, 4, 4, 4
B) 1-arm DB push press 72.5 x 4, 4, 4, 4
C) Trap bar DL 370 x 5, 5, 5, 3
D1) Bench press 205 x 5, 5, 5, 5, 5
D2) Behind the neck chins (pronated) BW + 25 x 5,5,5,5,5
*one note - I've found I'm pulling my deadlifts much better off of the floor since I began doing snatches, DB cleans, etc..
My wednesdays might look something like this:
A1) 1-leg squat or front squat 3x12
A2) Glute ham raise 3x12
B1) dips 3x12
B2) sup chins 3x12
C1) 1-arm elevated weighted push-ups 3x12
C2) DB row 3x12
D) decline DB pullover 2x12
And friday:
A) 2 DB split snatch (55% max) 5x3
B) 2 DB push press (65% max) 5x3
C) plyometric depth pushups 8x5
D) Plyometric chins (switching back and forth from supinated to pronated grip mid-air between reps) 8x5
E1) 1-arm pushups 6x3
E2) neutral grip chins 6x3
(I also might do some isometric to dynamic work, such as a 60 second parallel wall squat immediately followed by squat jumps, etc...)
I'm loving the pushup variations that I've been doing - I'm thinking about purchasing a weighted vest, as I've seen some that go as high as 120 lbs (adjustable/removeable weights), which could make for some really interesting upper body workouts.
Later I'll write and tell you about some of the conditioning workouts I've been using - these are right out of Ross's book and very similar to some listed on crossfit's website.