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