training 05_01_06

Sunday:
grappling / jiu-jitsu class
group stretch / 200 ab circuit / 50 push-ups / 100 bodyweight squats
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:
droms - angels / devils / leg kicks 3 rounds 5 reps each leg
jiu-jitsu live drilling for 35 min.
push jerks - 6 x 3 followed by 6 medball woodchops
dead stop squats - 4 x 3 followed by 6 russian split jumps (w/ bodyweight)
wide grip up-right rows - 3 x 8 followed by 10 medball quick slams
partner fatman pull-ups - 3 x 8
med ball rotational passes - 4 x 5 each side

Thursday:
mountain biking (don't know the distance...sure did bite it pretty well too!)
150 ab circuit
muscle snatch w/ iron woody bands - 3 x 10
band pull-aparts - 3 x 12
pink dvd (renegade yoga training)

Friday:
droms: passive stretch for hips / lower back
gpp: juming jacks / mt. climbers / seal jacks / mt. climbers - 4 mins.
tumbling: forward rolls 10x
hang clean: 6 x 3 followed by 3 depth jumps
box steps-ups (w/ heavy stomp into box) - 4 x 5 ea. leg
bench press- 4 x 6 followed by 6 medball woodchops
over head squats - 4 x 6
drop snatch - 4 x 6
pulls to the face - 3 x 10