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