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