Never been accused of being too smart.. still not sure how safe this is..?

Update on my training. Here is a template of my weekly training for the next 4 weeks which will consist of High Volume and Medium Intensity. More explanation on that just ask..

I will be following 3 on/1 off/2 on/ 1 off. Basically resting on monday and friday.

Monday- rest

Tuesday- A.M. Long Slow Distance (LSD) Run- 20-30 minutes

P.M. Heavy Olympic Lifting

Wednesday- A.M. Squat (any variation) Heavy

P.M. Metcon lasting longer than 15 minutes (if last longer than 25 minutes no squats this day)

Thursday- A.M. Speed Dead Lifts and Posterior chain assistance work

P.M. MetCon with run or row involved (8-15 mintues)

Friday- rest

Saturday- A.M. run/row/bike sprints (short w/ full recovery focusing on speed)

Noon. Speed Squats or Olympic Lifting

P.M. 8-15 minute MetCon (most likely with O-Lifting involved)

Sunday- A.M. Heavy pull from the ground (any variation of a slow lift)

P.M. 2 sub 10 minute metcons w/ 5-10 minutes rest b/w

*First Micro cycle- heavy days are 5 reps or more

*Speed days mean exactly that, DON'T go heavy!

*Mix sled work in at least 1-2x per week

*Mix core work (hip flexion focused) in 2x per week

Weeks 5-7 will be High Volume/High Intensity

Weeks 8-9 Moderate Volume/High Intensity

Week 10- Low Volume/Low Intensity

Post comments/concerns/advice please...