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.