training 05_07_06

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

Monday:
50 sprints - various starting positions and distances
pink dvd (renegade yoga training)

Tuesday:
grappling / jiu-jitsu class
group stretch / 300 straight ab circuit / 25 hindu 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 15 min.
hang cleans - 6 x 3
zercher squats - 4 x 6 followed by 6 med ball chest pass / sprawl combo
dumbell floor press - 3 x 8 followed by 6 med ball woodchops to vert
rope fatman pull-ups - 4 x 12
cuban press w/ iron woody bands - 3 x 10
ab circuit - 125 reps

Thursday:
mountain biking
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 - angels / devils / leg kicks 3 rounds 8 reps each leg
gpp - jumping jacks / mt climbers / twisting jumps / mt climbers 3 mins of work
push jerks - 6 x 3 followed by 3 depth jumps
dead start squats - 4 x 4 followed by 6 sprawls to vert jumps
pull-ups - explosive pull switch grips while in the air 4 x 8
good mornings - w/ iron woody bands - 4 x 15
med ball rotational wall tosses - 4 x 15 each side