That looks fairly good. I personally would replace the Power cleans with Clean and press. so effectivly your getting a deadlift in with a shoulder press.
And the two hand curl (barbell i guess they mean) could be better replaced with say a bent over row. It will still work the Bis if done correctly,but will give good strength on the back and help greatly with Pull ups.
At the end of the day thats a fairly good example of what you may choose to do once a week. Were not looking to be powerlifters or buildy builders. So at most id say 2 weight sessions a week. Maybe a Push and Pull, Upper and lower, whatever is going to fit your training. Variety is the key. And weights arnt an issue.You dont have to lift big to gain.
Low weights with correct form on things like deadlift will improve your strength so much better than cheating out reps as you want to be seen to be doing more weight! I cant emphasise how good the deadlift is if done properly. It works the whole postierour chain, so the back,glutes,hamstrings, core. Also works the shoulders.
Just mix stuff up guys. My current training for example , per week has 2 strength sessions,2/3 intense circuits, 2 main cardio workouts,2 boxing workouts,1/2 long swims, etc. Its all about improving slowly ,allowing the gains from one activity to flow into the rest.
Better to cross train slowly and then turn around in 6 months and have a good package, rather than run yourself into the ground getting stuck in a rut after 2 months of all out same old day in day out training!
