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