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