I'm trying to join my cities fire department, and I was trying to make a workout to give better functional strength and a little more cardio conditioning. this is what I've come up with.
Monday morning: Squats 5x5, Dumbell bench press 5x5, Lunges 5x5, Super set 5x4 weighted dips and 5x4 divebombers.
Monday night: 1 and a half hour Muay Thai
Tuesday: abs and taku intervals on elliptical.
Wednesday morning: Hang clean 5x5, Military press 5x5, Shrugs 3x8, Iron cross 3x8, Dumbell snatch 5x5
Wednesday night: 2 hours MMA
Thursday: same as tuesday.
Friday: Deadlift 5x5, 3 sets rep out each of Wide grip, close grip, medium grip, and chin ups.
Saturday morning: same as tues and thurs
Sat night 1 and half hour Muay Thai.
Sunday: 2 hours MMA.
Is this too much? Not enough? Any changes i should make?