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