training 05_28_06

Sunday:
grappling / jiu-jitsu class
group stretch
stand up drills / side control drills top & bottom / guard pass drills / guard submission drills
live rounds from the ground
150 total push-ups w/ various hand positions
300 rep ab circiut
30 reps of hand-stand push-ups
static holds - base sqaut position -1 min. / lunge postion like shooting for single leg - 45 sec. each leg
tumbling

Monday:
basketball 2 on 2 game and then just shot around
pink dvd (renegade yoga training)

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

Wednesday:
lateral step-over hurdles - 3 sets of 30 seconds / bear crawls w/ push-ups 3 trips 10 yards
push jerks - 4 x 6
snatch-grip deadlifts - 4 x 3 followed by 5 barrier jumps
over-head squats - 4 x 6
close grip fat man pull-ups - 3 x 15
rope tugs w/ sand bag, med balls and partner sitting on bag - 4 trips 10 yards
hyperextensions - 3 x 20
saxon side bends - 3 x 8 each side

Thursday:
coffee and static stretching

Friday:
droms: angels / devils / leg kicks - 5 reps each leg 3x
iron cross w/ dumbells - 3 x 10
tumbling - 12 total rolls
COMPLEX 1:
hang clean - 2/1/1 rep scheme for 4 sets
clean pull
jump shrug
*repeat complex 2x for one set
COMPLEX 2:
split jerk - 2/1/1 rep scheme for 4 sets
russian split jumps
good morning squats
*repeat complex 2x for one set

bulgarian split squat (used dumbells) - 4 x 4
* imediately followed by 5 russian splits jumps with bodyweight

one legged box squat (with barbell) - 3 x 3
chin-ups - 3 x 4 very explosive w/ rip and catch style
cuban presses - 3 x 10

torso twists - 2 x 10
plank - 1 min.
side plank - 30 sec. each side
horse pose - 30 sec. each side
supermans - 30 sec.