There's tons and tons of midsection work in class so I wasn't going to add anything in until I'm adjusted to doing classes.
The 3 sessions in a 10 day week is because I lift heavy sacks and boxes the whole time I'm at work and I'm trying to recover from kickboxing and BJJ. If I develop the work capacity, I do want to train more frequently, but for the time being I need to wait and see how I handle this.
I was thinking wide stance box squats more for striking since all the power comes from the hips from every strike. My stance from foot to foot is about as wide as a wide squat stance.
The bosu ball thing, there's not a balance component to it. It's basically just push up plyos that are easier on the joints and that I can work more reps in. The half ball part actually acts like a spring. The round part would be facing the ground and the flat part would be facing me. I've done these before and there very easy to control.
One thing I was trying to figure out is how to maintain my strength. I guess I could take out the pure strength work and sub it for more traditional percentages for DE work which is 60-80% of the variation being trained and keep a bilateral movement for that. I'll use the chains and bands.
And then, for the opposite half of the body (upper and lower half), do some unilateral work that I can use some weight for about 30 total reps over a few sets.
And then do the complex. And of course keep the plyos.
Lemme try again:
Knee to Squat to Box Jump 10x3 45s rest
Wide Stance Box Front Squat w/ Bands- wave 60-70% bar weight 8x2 keeping reps zippy and quick 45s rest
1 Arm DB BP 4x8
DB Rows 4x8
Complex: 5 Rounds 60s between rounds
Alternating Standing in Split Stance Cable Horizontal Press- nobody ever uses the maching that'll let me do this so why not.
As I become more conditioned, I'll add items to the complex. Right now, I don't even know how many reps per exercise I can do.
Plyo Push Ups
Staggered Stance Landmine Push Press: I'll Pick a Weight that allows me 15-20 crisp, clean, and zippy reps over a few to several sets
-I'll pick more technicall difficult variations over time
Elevated Front Leg Reverse Alternating Trap Bar Lunges: 4x6/side
Alternating Staggered Stance Trap Bar RDL 4x6/side
Complex: I'll repeat the above one since those are movements I don't have much experience with.
I'll just stick with those 2 sessions and get them in every other to every other other day depending on what my body is telling me. I don't want to add any more exercise variety until I get the hang of the newer on'es up there already.