training 08_19_06

Saturday:
grappling / jiu-jitsu class
group stretch
passing the guard drills
half guard drills
side control drills

Sunday:
hit golf balls at the driving range

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
hurdle duck unders - 3 x 10
bear crawls - 5 x 3 w/ iron woody bands
hang cleans - 6 x 2
high box step-ups - 4 x 5 w/xvest
cross-over lunges - 4 x 5 w/xvest
plyo push-ups off a med ball - 4 x 15
burpee to pull-up complex - 4 x 5 (be explosive)
single-leg take down drilss - 3 x 5 w/ iron woody bands - attach one side to a stationary post or person and step inside the band so that it wraps around your waist and explode out
lateral shuffles - 3 x 5 w/ iron woody bands
med ball plough to vert jumps - 3 x 5
med ball rotational tosses - 4 x 5


Tuesday:
grappling / jiu-jitsu class
group stretch
200 rep ab circuit / 50 push-ups / 100 bw squats
drills
live rounds
bar hangs - 3 x 45 sec.

Wednesday:
grappling / jiu-jitsu for 45 min. - live rounds then various drill work
dumbell swings - 4 x 5
split jerks - 6 x 3 followed by depth jumps
over head squats - 4 x 5 w/ xvest
drop snatch - 4 x 5 w/ xvest
alternating flat dumbell presses - 4 x 8
fat man pull-ups (rip and catch) - 4 x 5-8
chin-ups - 4 x 8
side laterals - 4 x 10
bar hang - 3 x 45 sec.


Thursday:
coffee
ab circuit
10 yard sprints - 20x

Friday:
grappling / jiu-jitsu for 45 min. - live rounds then various drill work (this was @ 5AM - pretty tough mentally)
dive start high pulls - 8 x 3
front squats - 8 x 3
dips - 4 x 12
close grip pull-downs - 4 x 8
cuban press - 4 x 12
rev hypers on swiss ball - 4 x 12
shelcs - 4 x 12
swiss ball plank crunches - 4 x 12
med ball crunches - 4 x 15
rapid torso meb ball twists - 4 x 15