training for 04_09_06

Sunday:
grappling / jiu-jitsu class
group stretch / 300 straight ab circuit / 50 push-ups / 150 bodyweight squats
drills and live rounds


Monday:
pink dvd (renegade yoga training)



Tuesday:
grappling / jiu-jitsu class
group stretch / 200 straight ab circuit
drills and live rounds

Wednesday:
hurdle hip mobility - 3x 3 seconds (step over movement - forward and back)
dive start high pulls - 6 x 3 reps (explode on partners clap)
dead stop squats - 4 x 3 reps followed by 6 burpees after each set
bench press - 3 x 6 with 6 medball cannon balls to vert jump after each set
t-bar rows - 3 x 12 reps
cuban press - 3 x 12 reps
tricep pressdowns - 4 x 15
overhead tricep rope extensions - 3 x 10
grappling drills in the pm.

Thursday:
mountain biking for a few hours
pink dvd

Friday:
droms: angels / devils / leg kicks / tumbling / form run
hang cleans - 6 x 3 reps (with Xvest)
front squats - 3 x 6 reps (with Xvest) followed by 3 depth jumps
bench press - 3 x 6 with 6 medball cannon balls to vert jump after each set
pull-ups - 3 x 5 reps (wearing the Xvest) followed by 3 medball scoop slams
bradford press - 3 x 12 reps
muscle snatch - 3 x 5
glute hame raises - 3 x 10
ab wheel roll-outs - 3 x 15