Looking for help

Allright the 4-5 days of martial arts was to much on top of lifting and morning cardio(or I was not eating enough) and I ended up sick. I am trying to keep Wednesday reasonably light as almost a recovery day. So here is what I am looking at for starting tomorrow:

Goals: Maintain or increase strength while maintaining body weight, work on my back its my weakest point(lats are bad). I do pull ups whenever I walk past the bar.

Sunday:
Lift Day
Squat 3x3
Bench 3x3
Pendlay Row 3x5
Chin Ups

Couple of rounds with heavy bag

Monday:
Hour of Karate
30 mins of Heavy bag work\Kata's  depending what we do in class

Tuesday:
Hour of Karate
30 mins of Heavy bag work\Kata's  depending what we do in class

Wed:
Lift:
Power Clean and Press
Pullups
Dips
Bag work after lifting

Thursday:
Hour of Karate
30 mins of Heavy bag work\Kata's  depending what we do in class

Friday:
30 minute grappling class followed by:
Squats
Bench
Deadlift
Barbell Rows

Saturday:
Rest and yardwork


I figure my shoulders will get enough work on the heavy bags that the wed workout should cover them but any input would be appreciated. I am not sure I am getting enough rest in there but I dont see another way to train MA 3-4 days a week and keep up with lifting.

Don't do bag work between lifting sets and lift pre-cardio (boxing/grappling/running)

Glycogen levels are emptied during cardio and is needed for ATP production as well as general optimal glycogen during lifting.

Glycogen is the primary energy source for lifting weights, glycogen or fat can both be primary sources from cardio.

Personal Trainer/Nutrition Consultant

MVP


Don't do bag work between lifting sets and lift pre-cardio (boxing/grappling/running)

Glycogen levels are emptied during cardio and is needed for ATP production as well as general optimal glycogen during lifting.

Glycogen is the primary energy source for lifting weights, glycogen or fat can both be primary sources from cardio.

Got it, I fixed it above.

OK, to further comment your routine looks good. It is very balances meaning you're using a horizontal push and pull and vertical push and pull, you're using a clean on top of your press meaning your posterior chain is going to get worked a bit and you're deadlifting and squatting frequently. Looks good, let us know how it goes.

Personal Trainer/Nutrition Consultant

So last night we threw over 300 punches in the first half of the class, and the last 30 minutes was grappling 2 minute rounds/minute rest in wall squat repeat. My shoulders are toast I dont think there is going to be anyway I can OHP tonight.

I may have to just do the power cleans and then maybe some hack squats or front squats :\

I should probably just start keeping a log here.