training 08_05_06

Saturday:
grappling / jiu-jitsu class
group stretch
drills
live rounds

Sunday:
4 mile hike
tossed a cinder block around like a med ball with various throws and push-up complexes

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 4x
iron cross: 3 x 10
hang snatch - 4 x 6 followed by lateral box jumps 3 per side
bench press - 4 x 5 followed by 5 med ball woodchops
pause squats - 4 x 4 (very explosive with 3 second hold at the bottom)
see saw presses - 3 x 10
band good mornings w/ iron woody bands 3 x 12
burpee to pull-up complex - 3 x 5 (be explosive)
cuban presses - 3 x 10
ab work

Tuesday:
grappling / jiu-jitsu class
group stretch
drills
live rounds

Wednesday:
AM
hurdle duck unders - 3 x 10
hurdle leg swings - 2 x 10
agility ladder - 8 movements
split jerks w/ dumbells - 6 x 3 followed by 5 box jumps
bulgarian split squats - 4 x 8 per leg
reverse grip lat pull-downs - 3 x 8
dead man rope pulls - 3 x 4 trips
reverse hypers on swiss ball - 3 x 12
hammer curls - 3 x 12
tricep press downs - 4 x 12
PM
grappling / jiu-jitsu for hour live rounds
ab / lower back work

Thursday:
coffee

Friday:
tumbling / angels / devils / leg kicks / push ups / iron cross
hang cleans - 6 x 3 followed by meb ball vert jumps 5x
front squats - 6 x 3 w/ xvest followed by donkey kicks 5x
dumbell floor press - 4 x 8
bradford press - 3 x 8
pull-ups w/ xvest - 3 x 5
glute ham raises - 4 x 8
side laterals - 3 x 12
100 yard tempo sprints - 4x