training 07_23_06

Saturday:
grappling / jiu-jitsu class
group stretch
passing the guard drills / shoulder locks / heel hooks
live rounds

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 4x
speed squats - 6 x 3
mixed gip pull-ups - 4 x 10
high box step-ups - 4 x 6
bench press w/ chains - 6 x 3
shelcs w/ a swiss ball - 4 x 10
cuban presses - 3 x 12 w/ iron woody bands
ab work

Tuesday:
grappling / jiu-jitsu class
group stretch
standing armbars / shoulder locks /rear naked choke defense
live rounds

Wednesday: AM
angels / devils / leg kicks / push-ups - 5/5/5/10 2x
hurdle step overs - 4 x 30 seconds
zercher squats - 6 x 3 followed by single leg barrier jumps 6x per leg
incline dumbell press - 4 x 10 followed by
close grip lat pull-downs - 4 x 8 in a complex set
dumbell woodchops - 4 x 5
standing dumbell pressess - 3 x 8
barbell curls - 4 x 10 followed by
over-head tricep extensions - 4 x 10 in a complex set
ab circuit - 100 reps
plank hold - 1 min.

Thursday:
droms
shadow box - 4 / 3 min. rounds
various bag work - 6 / 3 min. rounds

Friday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
agility ladders - just various footwork drills
hurdle duck unders - 3 x 10

*this entire workout was fast paced because of time and the number of people i was training with
complex 1:
dumbell swings - 10 reps
box jumps - 15 jumps
- repeat this in circuit fashion 4 x

complex 2:
barbell high pull - 5 reps
barbell push-press - 12 reps
- repeat 4 x

complex 3:
standing jammers w/ iron woody bands 20 reps
fat man pull-ups - 15 reps

lateral raises - 3 x 10
hammer curls - 3 x 12
tricep press downs - 3 x 12
ab work

training 07_16_06

Sunday:
hiked about 4 miles
high box step-ups on a picinic bench - 3 sets
hurdle mobility with tree branches - 3 sets

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 4x
hurdle duck unders - 3 x 10
dive starts - 4 x 5 followed by single leg box jumps
zercher squats - 6 x 3 followed by medball backward scoops 5x
drop snatch - 4 x 6
dips - 4 x 15
pull-ups - 4 x 5 w/ xvest
cuban press - 3 x 12 w/ iron woody bands
150 rep ab circuit

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 2x
bear crawls - forward / backward / side ways (some combined with push-ups)
agility ladder - 8 different movements
push presses - 4 x 6 followed by lateral box jumps 6x
bulgarian split squats - 4 x 4 followed by russian splits jumps 6x
close grip pull-downs - 4 x 8-5
plyo push-ups - 5 x 8 off of small box ( 2 sets with medball)
side laterals - 4 x 12
hammer curls - 3 x 12
125 rep ab circuit

Thursday:
had some coffee and stretched

Friday:
droms
sprints for about 25 min.

training 07_09_06

Saturday:
was assisting with a great high school football combine in OH with Next Level Football
- watch for big things to happen

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 4x
hurdle duck unders - 3 x 10
hang clean w/ jump shrug - 2/1 rep scheme repeat 2x for 1 set - total of 4 sets
pause squats - 4 x 5 w/ xvest
bench press - 4 x 3 followed by medball woodchops 5x
high box step-ups - 4 x 6 w/ xvest
dumbell pull-overs - 4 x 5-8
cuban press - 3 x 12 w/ iron woody bands
ab work

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 4x
dumbell swings - 3 x 12
split jerks - 4 x 6 followed by single leg box jumps 6x each leg
over head squats - 4 x 5
drop snatch - 4 x 5
pull-ups - 4 x 12-15
glute ham raises - 3 x 10
dumbell shrugs - 4 x 15
med ball chest passes - 8 x 10 (very ballistic and quick)

Thursday:
coffee and pink

Friday:
angels / devils / leg kicks / push-ups - 5/5/5/10 4x
treadmill sprints - 15 degree incline (turn on the tread as fast as it will go) sprint 15 sec. / rest 15 sec. repeat for 20min.
hang snatch - 4 x 6 followed by single leg depth jumps
dead stop squats - 4 x 5 followed by 5 burpees
good mornings - 4 x 5
cuban presses - 3 x 8
rev hypers on swiss ball - 4 x 12
ab circuit - 150 total reps

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

07_02_06

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

Monday:
twisting reach backs 4 x 8 / hurdle duck-unders 3 x 10 / iron cross 3 x 10 / tumbling
hang clean - 6 x 3 followed by depth jumps
dead stop squats - 4 x 5 w/ xvest
bench press - 4 x 5 followed by medball woodchops 5x
one-legged box squats - 4 x 6 (3 each leg) w/ xvest
chest supported rows - 4 x 5-8
pull-ups - 4 x 8
tricep band press downs - 4 x 25 w/ iron woody bands
open-hand scap pulls - 3 x 12 w/ iron woody bands
ab work

Tuesday:
HAPPY 4TH OF JULY!

Wednesday: AM
seated medball rotational passes / leg kicks - 10 passes then 10 leg kicks repeat 4x
supermans / push-ups - 10 / 10 repeat 4x
split jerks - 4 x 6
snatch grip deadlifts - 4 x 5 followed by medball vert jumps 5x
leg curls - 4 x 12
fat man pull-ups - 4 x 12
cuban press - 4 x 10
150 rep ab circuit
plank - 30 sec. hold
horse pose - 15 sec. hold each side

PM
angels / devils / leg kicks / push-ups - 5/5/5/10
form run technique
bare foot agility ladder drills
bare foot tempo runs

Thursday:
angels / devils / med ball rotational passes / push-ups
all for recovery reasons

Friday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 4x
dumbell swings - 2 x 12
hang snatch - 4 x 6 followed by 6 depth jumps with 180 degree turn
dead stop squats - 4 x 5 followed by 5 burpees
bradford presses - 4 x 8
dumbell pull-overs - 4 x 12
dips - 4 x 12
reverse hypers on swiss ball - 4 x 15
muscle snatch - 4 x 10
side laterals - 3 x 10
dead body rope pulls - 3 x 3 trips
ab circuit / planks / horse poses