Conditioning, BJJ, Boxing, New routine, more..

Noon work out

Brazilian Jiu-Jitsu GI class

1 hour rest

Mobility drills

Neck bridge; 2 sets 15
Reverse neck bridge; 2 sets 15
Glute bridge; 2 sets 50

Heavy bag

round 1; drills
round 2; 2x combos
round 3; drills
round 4; 3x combos
round 5; freestyle

Evening

Pull workout / Light day

Bent over row; 5x 20
SLDL; 5x 20
Upright row; 5x 20

** Just a modified Pull workout with no isolated arm work basically. My push light day will be similar with no CG presses. 5 sets of 15-20+ reps to make it roughly 100 reps each exercise. I figure that is a great start to this heavy/light routine.
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VERY good workout day. Very good. Really feel the extra work load I'm going to be taking on is really going to pay off.

This is a rough draft of my new routine Ive put together. Its all up in air though, it depends on time and work on what I do weds,sat,sun - but the rest is pretty well set in stone. Not including sport specific workouts for mma, skill work is above all else, but I do try and keep it seperate from heavy days. Heavy days are rarely skipped, but light days can be for other type of workouts. Active rest can be done too on weds/sun. Extra cardio will be added to various days but will try to keep them on light days. I'm shooting for 3+ times weekly on the cycle or running - whatever. This is just more or less my weight routine schedule. Its going to be tough with work expecially, but I'm excited to be doing it.

M - Lifting / Push / Heavy
T - Lifting / Pull / Light
W - Rest or Cardio
T - Lifting / Pull / Heavy
F - Lifting / Push / Light
S - Rest or Cardio
S - Complex/Circuit / Cardio