This is kind of scattered mainly cause it’s off the top of my head but what do you guys think about the following??
Warmup: 5-10min Jumping rope/Shadow boxing/leg raises
Weight Room: (Detailed below)
Cooldown: Situps, Neck Work, 5-10min rest
Bagwork: 10-15min… Form, Power, Speed (efficient movment)… Not working on energy systems at this time.
Rack Pull/Pullups (EDT)
Dumbbell Bench Press (5x5)
Bent Over Rows (5x5)
Snatch/OH Squats (EDT)
Power Shrugs (5x5)
Incline Cable Flyes (5x8@70-75%)
OL Squats/Push Press
Bottom Up PL Squats/Rack Press
Cheat Curls (5x5)
** 1 complete rest day between lifting sessions. I usually do some sort of
** I’ve yet to decide what to do in Session 3, it really depends which takes the most time to set up. I think slightly below parallel in my PL Squat is perfect for where I would slide the bench to do Rack presses. If it isn’t then I’ll do OL squats and push presses.
** I may just do OLSquats/Push Press because I need an overhead pressing movement in there.
** 5x5 is done John Powell Style.
** Workout should take around 30minutes and possibly less.
** Up to an hour if you include the warmup, cool down, and bagwork at the end. Bagwork shouldn’t be too draining because I’m not doing anything specifically for conditioning.
** If I decide I want to cut some fat, I’ll do some tabata or HITT type work on the off days.
** Middle day of the week is lighter, sort of a deloading day. I can’t snatch/OHS a whole lot, I can shrug a lot (but thats pretty isolated), and cable flyes are a joke. So that day is almost like sleep walking. My CNS shouldn’t be too fried.
**Abdominal and Lower back work I will focus on in another phase. I usually cycle Westside and 3x/week training. I focus on my abs,lower back, hypertrophy, prehabbing and weak points when I’m Westsiding. I feel more overall athletic on a 3 day really heavy lifting cycle and it allows me to concentrate on other sport aspects (MMA for example) without feeling too burned out.
Comments? Anything I should look into?