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