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