training 6_25_06

Sunday:
was at Renegade Training cert all weekend. Shot some gread dvd's with Coach Davies.
i'll post titles and links at a later time.

Monday:
coffee and relax from weekend

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

Wednesday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 3x
push jerks - 6 x 3 followed by one-legged box jumps 3 per leg
snatch grip deadlifts - 4 x 3 followed by 5 burpees
over-head squats - 4 x 6
fat man pull-ups - 4 x 12
hyperextensions - 4 x 12

Thursday:
droms
pro agility work w/ one of my athletes
agility ladder work
static stretch cool down

Friday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat circuit 3x
iron cross - 3 x 10
hurdle duck unders - 3 x 10
close grip hang snatch - 6 x 3 followed by 5 vert knee tucks
flat dumbell presses - 4 x 10 followed by 5 medball wood chops to vert
pause squats - 4 x 6
high box step-ups - 4 x 6 each leg
dumbell rows - 3 x 8
tricep press downs w/ iron woody bands - 4 x 25

training 6_18_06

Sunday:
grappling / jiu-jitsu class
group stretch
275 ab circuit
stand up drills / side control drills top & bottom / guard pass drills / guard submission drills
live rounds

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 4x
iron cross - 3 x 10
hang clean to push press - 6 x 3
barbell deadlifts - 6 x 3 followed by medball vert jumps 5x
standing jammers - 4 x 15 followed by medball woodchops 5x
drop snatch - 4 x 5
cuban press - 3 x 10
reverse hypers on swiss ball - 3 x 15

Tuesday:
grappling / jiu-jitsu class
group stretch / 260 straight ab circuit
50 push-ups
100 bodyweight squats
drills and live rounds

Wednesday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 3x
shoulder circuit - YTW's 5x each movement for 15 reps - 3 sets
push jerks - 6 x 3 followed by depth jumps w/ 180 turn
bench press - 4 x 6 followed by medball woodchops 5x
over-head squats - 4 x 6
fat man pull-ups - 4 x 12
see saw press - 3 x 8
hammer curls - 4 x 10

Thursday:
leave for Renegade Training cert in State College for the weekend. Not sure what we will be doing, but I know that we will be training!

training 06_11_06

Sunday:
grappling / jiu-jitsu class
group stretch / 250 rep ab circuit
stand up drills
live rounds

Monday:
iron cross - 3 x10
tumbling - 10 total

complex 1:
hang clean - 2/1/1 = reps per movement / repeat 2x for one set
clean pull
jump shrug
4 total sets

complex 2:
split jerk - 2/1/1 = reps per movement / repeat 2x for one set
russian split jumps
good morning squat
4 total sets

bulgarian split squats - 4 x4 followed by 5 russian split jumps
fat man pull-ups - 4 x 10
side laterals w/ chains - 3 x 10
planks - 3 x 1 min. each

Tuesday:
grappling / jiu-jitsu class
group stretch / 260 straight ab circuit
drills and live rounds

Wednesday:
iron cross - 3 x 10
hurdle duck unders - 3 x 30 seconds

complex 1:
split jerks
box jumps
med ball wood-chops
4 x 4 in circuit fashion

complex 2:
dead stop squats
box jumps
med ball backwards scoops
4 x 4 in circuit fashion

see saw press - 3 x 10
rope pull-ups - 3 x 10
cuban press - 3 x 10
plank static holds - 1 x 1 min
side planks - 1 x 30 sec. per side
horse pose - 1 x 30 sec. each side
superman pose - 1 x 30 sec.

Thursday:
200 rep ab circuit
150 various push-ups
static stretch

Friday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 4x
hurdle duck unders - 3 x 10
iron cross - 3 x 10
close grip hang snatch - 6 x 3 followed by depth jumps to vert jumps
bench press w/ iron woody bands - 4 x 5 followed by 5 med ball woodchops
over head squats - 4 x 5
drop snatch - 4 x 5
close grip pull-ups - 4 x 12
glute ham raises - 3 x 8

training 06_04_06

Sunday:
grappling / jiu-jitsu class
group stretch
stand up drills / side control drills top & bottom / guard pass drills / guard submission drills
live rounds

Monday:
tempo sprints on the treadmill for 15 min. sprint for 15 seconds / rest 15 seconds and repeat
pink dvd (renegade yoga training)

Tuesday:
grappling / jiu-jitsu class
group stretch / 260 straight ab circuit
50 push-ups
100 bodyweight squats
drills and live rounds

Wednesday: (great workout. i have a new recruit/training partner - he's 13 and plays football,basketball and baseball at one of the local schools. he'll be working out with me probably 3 days a week)

angels / devils / leg kicks - 5 reps each leg in circuit fashion for 3x
hurdle duck unders - 3 x 10
close grip hang snatch - 6 x 5
clean pull/jump shrug complex - 4 x 5
box squats followed by depth jumps - 4 x 5
see saw press - 3 x 8
close grip chin-ups - 3 x 10
med ball ab circuit - 6 x 5
plank static holds - 2 x 30 seconds

Thursday:
cuban press w/ iron wood bands - 4 x 12
pink dvd (renegade yoga training)

Friday:
angels / devils / push-ups / leg kicks: reps 5/5/20/5 repeat circuit 3x
COMPLEX TRAINING:
movement: reps;
Power Clean - Front Squat 2/1
- repeat x 3
FS– PC 2/1
- repeat x 3
FS - Push Press 2/1
- repeat x 3
PP – FS 2/1
- repeat x 3
Back Squat – Split Jerk 2/1
Repeat x 3
SJ – BS 2/1
Repeat x 3
PC - FS 3/1
- repeat x 2
FS– PC 3/1
- repeat x 2
FS - PP 3/1
- repeat x 2
PP – FS 3/1
- repeat x 2
BS – SJ 3/1
Repeat x 2
SJ – BS 3/1
Repeat x 2

snatch grip high-pulls (from the deck) - 3 x 3
glute ham raises - 4 x 8
side lateral raises - 4 x 12
hammer curls - 4 x 8
plank static holds - 3 x 30 second holds