I just started doing this power work out. I will be competing in the submasters div. this indoors. I got this from the speed book by george dintman and tom tellez. My GPP wont start till Nov so right no im just toning up, eating better and doing tempo 1x per week, and acc dev 1x per week and on the week ends I mountain bike. I know the numbers are not high 
but I would rather have good form than a big ego!!!
Mon.
Cleans
115x5-8
134x5
163x3
Squat
168x5-8
182x5-8
196x5-8
Dead Lift
140x5-8
182x5-8
224x5-8
Bench
115x5-8
144x5
163.2x5
BNP (Smith)
50%x5-8
70%x5-8
80%x5-8
Wed.
Cleans
95x5-8
135-5-8
153x5-8
Squat
140x5-8
196x5-8
224x5-8
Dead Lift
168x5-8
210x5
224x5
Bench
95x5-8
135x5-8
155x5-8
BNP (Smith)
5%x5-8
70%x5-8
80%x5-8
Rowing (bent over)
50%x5-8
70%x5-8
80%x5-8
Abs
3x25
Fri.
Cleans
115x5-8
125x5-8
135x5-8
Squat
168x5-8
210x5
240x5
Dead Lift
168x5-8
210x5
240x5
Bench
115x5-8
144x5
163.2x5
BNP (Smith)
50%x5-8
70%x5-8
80%x5-8
Rowing (bent over)
50%x5-8
70%x5-8
80%x5-8
Abs
3x25
My question was, Is there anything I should add or remove? (the Behind the neck press for push and press?) I experimented last week and did a circut traing program that Brent Mcfarlane published called the 60/60 circut instead of the friday power workout. I felt pretty good the next week Monday. The poundage felt easier but, I was a little more sore than usual. (even my anterior tibs were sore… bad form perhaps?) Any suggestions will be appreciated!!!
Thanks!