03_26_06

Sunday:
grappling / jiu-jitsu class
group stretch / 300 straight ab circuit / 50 push-ups / 150 bodyweight squats
drills and live rounds

Monday:
gpp - jumping jacks / shuffle splits / mountain climbers 25 reps of each 3x
droms - form run technique / rotational work
hip mobility - leg swings and knee to armpit 5 each leg 3x
cone drills - weaves, hops and w's 2x / shuttle shuffles [3 cones] 2x each side
depth jumps - 1 x 8
box jumps / depth jump - 2 x 5
3 box jump - 3x
broad jumps - 4 x 4 jumps
ab circuit
yoga in the evening

Tuesday:
grappling and jiu-jitsu class
group stretch / 300 straight ab reps / 50 push-ups / 100 bodyweight squats / drills / live rounds

Wednesday:
angels & devils 5 reps ea. leg repeat for 5 sets
rotational reach backs - 3 x 5
grappling and jiu-jitsu for 30 min.
hang clean - 6 x 3 reps
squats - 3 x 6 reps complex set with 6 burpees
bench press - 3 x 6 complex set with 6 reps of medball wood chop to a vert jump
bradford press - 3 x 12 reps
good mornings - 3 x 5 reps
pull-ups - 3 x 10
tricep pressdowns - 2 x 15

Thursday:
relaxed watched some Beverly Hills 90210, drank some coffee
150 rep ab circuit
plank pose - 30 sec.
horse pose - 25 sec. 2x each position

Friday:
gpp - burpees / shuffle splits / slalom 5/15/15 reps of each 3x
hip mobility - step overs / duck unders 3 x 30 secs. each
push jerk - 6 x 3 followed by 6 med ball scoop slams
bench press - 3 x 6 followed by 6 med ball wood chop vert jumps
one-legged box squat - 3 x 6 ea. leg followed by 6 barrier jumps
band good mornings - 3 x 12
pull-ups - 4 x 10 (various grips)
cuban press - 3 x 12
med ball rotational tosses - 3 x 5 each side

03_19_06

Sunday:
hike through north park with my wife and dog and yoga in the evening

Monday:
gpp - pogo jumps / shuffle splits / jumping jacks 50 reps of each
droms - form run technique
rotational work - angels & devils / tumbling / bridges / hand & head stands
medball complex 1 - 5 reps of backward roll to a push press followed by 10 push-ups (repeat complex 5x)
medball complex 2 - 5 reps of wood chop to a vert jump followed by 5 burpees (repeat complex 5x)
bodyweight complex - 10 rounds of 5 pull-ups / 10 push-ups / 10 bodyweight squats
yoga in the evening

Tuesday:
grappling and jiu-jitsu class
group stretch / 240 straight ab reps / 50 push-ups / 150 bodyweight squats / drills / live rounds

Wednesday:
bear crawls forward / 10 push-ups 2x / bear crawls backwards / 10 push-ups 2x
bear crawls laterally each direction
angels & devils 5 reps ea. leg repeat for 5 sets
grappling and jiu-jitsu for 30 min.
close grip snatch - 6 x 3 reps
bench press - 3 x 6 complex set with 6 reps of medball wood chop to a vert jump
squats - 6 x 2 reps complex set with 6 burpees
see saw presses - 3 x 12 reps
hyperextensions - 3 x 12 reps
hip-ups - 3 x 20

Thursday:
not much of anything, tried to relax

Friday:
gpp:jumping jacks / shuffle splits / mt climbers - 25 sec. of each for 3 rounds
angels / devils / leg kicks - 5 reps each leg for each movement for 3 rounds
tumbling- forward / backward / round off's to backward roll - 8 of each movement
form run tech work
push jerk- 6 x 2 w/ 2 depth jumps after ea. set
snatch grip deadlifts- 4 x 5 w/ 5 burpees after ea. set
over-head pause squats- 3 x 8 ( 3 sec. pause at the bottom )
pull-ups/chin-ups- 4 x 10
stability ball twists- 2 x 12 ea. side
turkish get-ups- 2 x 5 ea. arm

Saturday:
hiking coffee and some yoga

training 03_12_06

Sunday:
grappling and jiu-jitsu class
group stretch / 240 straight ab reps / 50 push-ups / 100 bodyweight squatsdrills / live rounds

Monday:
gpp: pogo jumps / shuffle splits / jumping jacks - 15/15/30 sec. of each for 3x
droms: form run mechanics
hip mobility: leg sweeps / dirty dogs / duck unders / hip rolls - 2 x 6 reps for each movement
yoga for 45 min.

Tuesday:
grappling and jiu-jitsu class
group stretch / 200 straight ab reps / 50 push-ups / 100 bodyweight squatsdrills / live rounds

Wednesday:
hip mobility: hurdle step overs - forward and backward 3 sets of 30 sec. / duck unders 3 sets of 30 sec.
angels / devils 3 x 5 each leg
lateral band step abductions - 3 x 30 sec.
box squats - 5 x 5
single leg hyperextension w/ weight - 3 x 8 ea. leg
dumbell floor press - 4 x 8
muscle snatch - 3 x 8
pull-up chin-up - 6 x 10 (various grips and pull and catch methods)

Thursday:
coffee and yoga

Friday:
forward bear crawl for 5 yards followed by 10 push-ups - 2x
backward bear crawl for 5 yards followed by 10 push-ups - 2x
med-ball quick chest passes followed by 10 bodyweight squats - repeat cycle 3x
hang cleans - 6 x 3 follow each set with 2 depth jumps
high box step-ups - 3 x 5 ea. leg
fat man pull-ups w/ weighted vest - 4 x 5-8
dips - 4 x 15
cuban press - 3 x 10
supermans / leg raises circuit - 10x ea. repeat 4x
* this was a good workout, completed in about 45min.

Saturday:
hike / yoga and some coffee

training for 03_05_06

sunday:
competed in the gracieworlds bjj tournament. i didn't win my fight, but had a fantastic time.

monday:
gpp: pogo jumps / shuffle splits / jumping jacks - 25/25/30 sec. each for 3 rounds
-good warm up
droms: hip mobility / agility / rotational work and form run
yoga in the evening

tuesday:
gpp: jumping jacks / shuffle splits / push-ups - 50/50/25 sec. each for 3 rounds
rotational work: angels and devils 3 sets of 5 for each movement and each leg
treadmill tempo sprints: 15 min. - with treadmill running at max speed, sprint for 15 sec. and then move to the side and rest for 15 sec. and then repeat
medball complexes: plough to a vert push press x 5 and then wood chop to push press x 5, repeat complex 4x
yoga in the evening

wednesday:
grappling and bjj for 45 min. - live rolling for 30 min. and 15 min. of take down drills
high pulls w/a dive start: 5 x 3 (grab bar and explode into movement on sound of clap)
pause squats: 5 x 3 (pause at the bottom and explode up on sound of clap or signal)
hyperextension / gh sit-up complex: 10-15 reps weighted hypers and then 25 reps of gh sit-ups with 25lb. med ball
zig zags with partner: 2 x 20 each arm
med-ball explosive push-offs: 3 x 5 each arm
yoga in the evening

thursday:
coffee and some yoga

friday:
gpp: burpees / jumping jacks / shuffle splits / jumping jacks - 5 / 15 / 15 / 15 - 3x
droms: hip mobility / rotational work / angels-devils / YTW shoulder prehab
push jerks: 6 x 2
dead stop squats: 6 x 2
ghr: 3 x 3-5 (lower yourself slowly)
standing band neider presses: 4 x 15-20
pull-ups / chin-ups: 4 x ?
ab cicuit

saturday:
hike or bike with some coffee

02_26_06

this weeks workouts

week 02_26_06
Sunday:grappling and jiu-jitsu class
group stretch220 straight ab reps / 25 push-ups / 100 bodyweight squatsdrills / live rounds

Monday:
gpp- pogo jumps / shuffle splits / jumping jacks: 30 sec. ea. 3x
droms
yoga

Tuesday:
grappling and jiu-jitsu class
group stretch abdomial work / push-ups / 100 bodyweight squats drills / live rounds

Wednesday:
grappling and jiu-jitsu workout
droms - rotational work
4-way neck - 2 rounds 10 reps each direction
split jerks- 6x2
dead stop squats- 6x2-followed by 2 depth jumps
band leg curls - 3x15
pull-ups / chin-ups - 4x10-15
rice digs - 3 x 25
swiss ball rotational twists- 3x12 ea. side

Thursday:
coffee and yoga

Friday:
droms and med ball rotational workneck bridgescoffee and yoga

Saturday:weigh-ins for gracie worlds no-gi @ the arnold classic- compete sunday
http://www.arnoldmartialarts.com/