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
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
posted by Shawn at 11:29 AM
2 Comments:
Hi Shawn:
This is Andy. We met at the blizzard of 06 Renegade cert in Jersey this year. Cool blog, especially with the pics. I was wondering what are the angels and devils in your warmup?
Hey Andy! Ya, the "blizzard of 06" still leaves quite a memory!
Thanks for the positive feedback.
I'll try to shoot some pix of the angels and devils this week and post them up on the blog.
Ranfone gave me these movements, sometimes they are called other names.
Angels: lying on you back on the floor (looking up into heaven, "angels") with your arms spread directly out, you swing your left leg over and try to touch your right hand and then swing the right leg over to touch the left hand and repeat for 5x each leg.
Devils: lying on the ground facing into the ground (looking down into hell, "devils") you again swing your right leg over to touch your left hand that is still spread out and then left leg to right hand.
You do have to bend the knee when performing the devils and you feel both movements greatly for warming up the core.
I have really pushed these movements in my own training and my athletes because it seems that rotational warm-up is very lacking for performance.
Hope that helps and I'll try to get some pix up for people to see.
Take care,
Shawn
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