Sample 60mins Workout Routine C & D

keep it simple, 3 sets of 8 reps for all movements for now.

Eventually you'll find that some movements works best past 10reps and some best keeping it under 6reps.

at any point a load gets to easy for your targeted rep range, increase the load on the bar and see your repetition lowered. Continue to train at that load to work your rep up to the targeted rep range you desire. Then add load again. keep the load progressively higher than before to make consistent strength gain. You should not plateau the first 6 month so don't try to jump from program to program for fun. stick with the routine until you exhaust it.

each routine has at least 1 upper body pull, 1 upper body push, 1 lower body pull, 1 lower body push, 1 explosive movement, 1 unilateral movement, and a core exercise towards the end.

you should be able to finish them within 60mins.

Routine C
Dealift: PERFECTION
http://nicktumminello.com/2012/07/personal-trainer-tips-when-deadlifts-go-wrong/
http://deansomerset.com/2012/12/04/how-to-make-a-deadlift-incredibly-difficult-and-incredibly-effective/#sfmsg_-7890*sfxd*0*sfxd*0@@
http://www.t-nation.com/free_online_article/most_recent/5_tips_for_bigger_deadlifts

Single Leg Glute Bridge (loaded) or body weight
http://www.youtube.com/watch?feature=player_embedded&v=PPAj1GnFv24#!

OverHead Press (military)
http://stronglifts.com/how-to-overhead-press-with-correct-technique/

Lunge (can be done overhead or load on chest) - try back lunges too
http://www.youtube.com/watch?v=IdVUMQHfnRs

Overhead squat
http://www.youtube.com/watch?v=kTc8kY3kz0g

Pike
http://www.youtube.com/watch?v=h7y3stbS9wE&feature=player_embedded
http://www.youtube.com/watch?v=KvCMHJ_bMnQ&feature=player_embedded

Box Step Up (try lateral step ups - outside leg lead)
http://www.youtube.com/watch?v=dQqApCGd5Ss&feature=player_embedded#at=36

Push up plyo
http://vimeo.com/20906956

Single Leg RDL
http://www.youtube.com/watch?v=1R3dFyBRX3w

Routine D
Narrow Grip Push Up
http://www.youtube.com/watch?v=IcWPQo1i0k4&feature=player_embedded#!

Kettlebell Swing (corrections) - can be done with single arm or dumbells
http://www.myomytv.com/perfecting-the-kettlebell-swing-correcting-3-common-errors/

Back Squat
http://www.youtube.com/watch?feature=player_embedded&v=VnV7vEi7Sz8#!
http://optimumsportsperformance.com/blog/?p=624

DB Clean and Jerk
http://vimeo.com/9068080

Single arm DB Row
http://www.myhousecallmd.com/wp-content/uploads/2011/02/Single-Arm-Dumbbell-Row.jpg

Tuck Jump
http://vimeo.com/8802256

Side Plank - can be done with leg raise
http://on.aol.com/Video/Side-Plank-Static-Exercise-446465692

Hip Thrust - try single leg.
http://bretcontreras.com/2010/03/hipthrust/

TRX/ring T Pull
http://www.youtube.com/watch?v=kabjhd989GI