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