training 4_23_06

Sunday:
grappling / jiu-jitsu class
group stretch / 200 ab circuit / 50 push-ups / 100 bodyweight squats
drills and live rounds

Monday:
jump rope - 4 rounds for 3 min. each round
drom - form run tech.
heavy bag stand up work - 5 / 3 min. rounds various combos
agility ladder - 6 movements focusing on ground force
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 drilling for 20 min.s
hang cleans - 6 x 3
squats - 4 x 6 followed by 6 burpees
bench press - 3 x 6 followed by 6 medball cannon balls
bradford presses - 3 x 12
ghr - 3 x 15
dips - 3 x 15 (bodyweight only)
leg raises - 3 x 15
grappling tech. in the pm for 1 hour

Thursday:
mountain biking
yoga

Friday:
droms / rotational work: angels / devils / hurdle mobility 8 reps each leg 4x
tumbling: 12 forward rolls
gpp: seal jacks / mountain climbers (2 movements for 3 min. straight)
push jerks: 6 x 3
dead stop squats: 4 x 3 followed by 6 burpees
drop snatch: 5 x 6
chin-ups: 4 x 12
lateral raises w/ chains: 3 x 12
4 way neck: 2 rounds each direction
hyperextensions: 3 x 12 w/ 25lb plate
ab circuit: 150 straight reps