my conditioning good or bad??

[dude_seank]

ok so i did my research read the book the art of expressing the human body
read the stickies this is what i got
it goes sets:rep
OK. my goals are getting stronger all over. and better leg power.
i weigh only 52 kg.

Monday
clean and press. 2:8
Squat.2:12(variations everyweek)
Barbell Pullover.2:8
Bench press. 2:6
Goodmornings.2:8(no weight)i have a weak lower back
Barbell curl.2:8
and then i have sprint training later on that day
And ab work and foreams

Thursday(bodyweight)
Pushups(working to planche)
pull ups
handstand pushups
hindu squat
hindu pushup
dips
jump squat.
and sprint training and ab work and forearms

Abs
leg raises
plank
bycicle
tensing them
v ups

i wanted to get another day in but sprint training is monday and thursday
and i don't want to overtrain.

so is this good or bad??

[Kon-El]

if u sprint monday and and thursday, and this is a taxing exercise, why workout on the same days? And if working out on the same days is fine and theres a good enough time to rest between them, why not add a lifting day on, say, saturday.
as for the workout itself, you have decent elements but you don't seem to have any clear order in mind, or at least no purpose behind the order you have chosen.
Distributing the workout over an extra day could allow to you add more sets to each exercise.
On a side note you do not need to vary squats every week. There's plenty to add and I'm sure others will be more helpful than I have been. Also I've assumed that you're training to improve your sprinting, although you never stated this, or any other stats for that matter.
Tell us what your goals are, what your background/prior experience is, and perhaps some stats like current strength/weight/height.
Lastly, while this isn't very efficient, if you have good form, go ahead and start it, any exercise is better than none.
Good luck.

[dude_seank]

yea the monday routine is from that bruce lee book the art of expressing the human body. said that was the 20 minute strength and shape routine. used to get the physique he had in his first three films

[Ashtar]

If you must do hindu squats, do twice as many normal squats (heels touching floor). It mentions you do it with barbell I assume, but unweighted is also cool, like practicing sitting.

[dude_seank]

why do twice as many

[compleks]

Ignore pretty much everything Ashtar says.

[Ashtar]

This could be rephrased as 'hindu squat half as much as you normal squat'.

Basically because it can cause problems. Even though it's called a hindu squat, it's the way a lot of north americans squat, and it is no asian squat or primitive society squat.

[dude_seank]

i just wont do it then
and ill just do weights and bodyweight abit