training 08_26_06

Saturday:
golf outing

Sunday:
jump rope - 15 min.
interval sprints on treadmill - 20 min. w/ med ball wood chops 5x and med ball russian twists 10x
jiu jitsu work with scott tribby when he was passing through town for the day

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
complex 1:
hang clean - 2/1/1 = reps per movement / repeat 2x for one set
clean pull
jump shrug
4 total sets

complex 2:
split jerk - 2/1/1 = reps per movement / repeat 2x for one set
russian split jumps
good morning squat
4 total sets

high box step-ups - 4 x 5 w/xvest
fat man pull-ups - 4 x 8 w/xvest
standing rotational twists - 3 x 8 w/ iron woody bands (these should be very explosive)

Tuesday:
grappling / jiu-jitsu class
group stretch
200 rep ab circuit / 30 hindu 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

barbell complex: (5 reps each movement and be explosive)
rdl
up right rows
front squat to push press
back squat to push jerk
good mornings
barbell rows

repeat circuit 5 or 6x

over head squats - 4 x 5 w/ xvest
drop snatch - 4 x 5 w/ xvest
dips - 4 x 12
dumbell pull-overs - 4 x 8
cuban press - 4 x 10

Thursday:
coffee
pink session

Friday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
hurdle duck unders - 3 x 10
interval sprints on treadmill - 20 min. w/ med ball wood chops and russian twist for active rest
COMPLEX TRAINING:
movement: reps;
Power Clean - Front Squat 2/1
- repeat x 3
FS– PC 2/1
- repeat x 3
FS - Push Press 2/1
- repeat x 3
PP – FS 2/1
- repeat x 3
Back Squat – Split Jerk 2/1
- repeat x 3
SJ – BS 2/1
- repeat x 3
PC - FS 3/1
- repeat x 2
FS– PC 3/1
- repeat x 2
FS - PP 3/1
- repeat x 2
PP – FS 3/1
- repeat x 2
BS – SJ 3/1
- repeat x 2
SJ – BS 3/1
- repeat x 2