training 04_16_06

Sunday: (acually because of Easter, we rolled on Saturday)
grappling / jiu-jitsu class
group stretch
drills and live rounds


Monday:pink dvd (renegade yoga training)




Tuesday:
grappling / jiu-jitsu class
group stretch / 250 straight ab circuit / 50 push-ups / 100 bodyweight squats
drills and live rounds

Wednesday:
jiu-jitsu live rounds for 30 min.
close grip hang snatch - 6 x 3 reps followed by 3 depth jumps
dumbbell floor press - 4 x 6 followed by 6 medball wood chop to vert jumps
pause squats - 4 x 6 followed by 5 medball vert jumps
see-saw press - 3 x 8
reverse hypers on stability ball - 3 x 15
muscle snatch -3 x 5
tricep pressdowns - 4 x 15
overhead tricep rope extensions - 3 x 10

Thursday:
30 min. of agility ladder work
mountain biking

Friday:
angels / devils / leg kicks - 8 of each transitioning from one movement to the next 3x
tumbling - 8 total rolls
butt kicks and high knees
push jerks - 6 x 3
deadlifts - 4 x 5 followed by 5 barrier jumps
deadlifts - 4 x 3 followed by 6 burpees
(that's right 8 sets of deadlifts)
over head squats - 4 x 6
drop snatch - 4 x 6
pull-ups - 4 x 8 wearing xvest
dips - 4 x 10 wearing xvest (this was a complex set with the pull-ups)
ab circuit - 125 straight reps

Saturday:
pink dvd
wife's football game in the evening: Pittsburgh Passion