training 07_29_06

Saturday:
grappling / jiu-jitsu class
group stretch
passing the guard drills / submissions from the mount
live rounds

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 4x
hang snatch - 4 x 6
pause squats - 4 x 5
russian split jumps - 4 x 6
high pulls - 4 x 4
single leg box jumps - 4 x 4 per leg
tricep press downs - 3 x 12 w/ iron woody bands
ab work

Tuesday:
grappling / jiu-jitsu class
group stretch
single and double leg take down drills
live rounds

Wednesday:
grappling / jiu-jitsu for 30 min. various drills
dumbell swings - 4 x 8
split jerks - 4 x 6
high box step ups - 4 x 8 per leg
good mornings - 4 x 5
ballistic med ball chest passes - 4 x 15
close grip lat pull-downs - 4 x 8
tricep press downs - 4 x 12
ab circuit - 100 reps
plank hold - 1 min.
horse pose - 30 seconds each side

Thursday:
treadmill sprints - 15 min
various bag work - 6 - 2 min rounds w/ 30 sec. rest
bjj drill w/ bag for 20 min.

Friday:
angels / leg kicks / devils / push-ups - 5/5/5/10 repeat 2x
hurdle duck unders - 3 x 10
incline dumbell presses - 4 x 8 followed by
reverse grip lat pull-downs - 4 x 6-8
single leg box squats - 4 x 8 each leg
up-right rows - 4 x 8 followed by
standing push press - 4 x 12
reverse hypers on plyo ball - 4 x 12