Hmm, new workout plan... You can gain muscle and lose at the same time. Here is an interesting article:

http://crossfitrelentless.com/2011/09/the-power-of-aggressive-weight-training-and-a-clean-diet/

Here is a sample of what we talked about.

Warm up w. KB Swings and 500m row.

TRX Body Saw 45sec
TRX Plank 45 sec.
TRX Pike 30 sec.
TRX Crunch 30 sec.

Row 250m Sprint

KB Bilateral Swings 30 sec.
TRX Jump Squats 30 sec.
Weighted Step Ups 15x ea.
TRX Hamstring runners 30 sec alternating
Countdown Squats from 10

Row 500 (use this as your break and push w. the legs)

TRX Pushup 30 sec
TRX Bilateral Rows 30 sec
TRX Shoulder Press 12x
KB Bilateral bent over row 12x
TRX Bilateral Biceps curl 15x
TRX Kneeling Triceps 15x

Row 250 Sprint

Rest 2-5 mins, Repeat 1x

Something like that.

I hit legs yesterday.

Box Squats
135# x 6
185# x 6
225# x 2 (STUCK! lol)
225# x 5

Deficit Romanian Deadlift
130# x 12 x 3sets

KB Single Leg Deadlift
Light Purple x 10 ea. 3 sets

Hamstring Machine
40# x 10 ea x 3 sets

Step Ups w. Slow Eccentric
15 x ea

Single Leg Bridges
15x ea. 2 sets.

Glute/Ham Raise
3 lol. Way too hard.

Quad Burnout on Knee ext machine (single leg)
40# then drop to 30# ea. 3 sets.

Done.

I hit arms today, but nothing mind blowing and it will be boring to read so I won't write it.

Let me know what you think of the sample I wrote. Sounds fun right?