I’m finishing up the 531 1.1-1.4 from this site. Wanted to do something with a little more focused assistance.
1- Squat 351
Bench 5x10 BBB challenge/band pull aparts
Tri ext 5x10-20/plate raises
Ab rollouts 50
2-DL 351
OHP 5x10 BBB challenge
DB row 5x10-20
Good morning 5x10-20
3-Squat 5x5 @75%
Bench 351
DB rows 5x10-20
Good morning 5x10-20
4-DL 5x3@75%
OHP 351/ band pull aparts
Tri ext 5x10-20/plate raises
Ab rollouts 50
3 days 3+ then joker’s
5 days 5s
1 days 1+ then joker’s
Ill run it in a 3 days a week rotation
I have been using boxing training as conditioning also. I do a couple amateur fights a year bc I enjoy it.