Lifting - Legs, Conditioning, Notes

Warmup

5 min on the cycle
2 sets light front squats

5/3/1 legs

Hack squat 3x5

Core

Bicycle crunches

stretching

Shadow boxing 3x3min (Bas Rutten workout)

* Just got the Bas Rutten workout tapes I hear so highly about and I gotta say, they are awesome. I started doing shadow boxing lately for conditioning and really liked it so I tried his tapes out. For now on I will mix it up, I will use his tapes mostly and add in my own sessions from time to time to keep things fresh. As long as you stay busy in shadow boxing and work on your speed, you can get a great workout from it. Add in some heavy bag rounds, and you have a great workout.

Notes

Aerobic work will be done 3-4x a week at 20-25 mins for awhile. Heavy lifting of course will stay 5/3/1 program and 3x a week. One barbell complex and one set of sprints each week (or possibly just one or the other depending on how much other cardio I done that week). I will try to leave weekends as rest besides a run/jog or 20-25 mins on the cycle as during the week. I will also use them for playing catch up when life gets hectic during the week and I miss workouts. The shadow boxing will be done anywhere from 2-4x a week, varying how many rounds depending on time limits.