training 09_02_06

Saturday:
Penn State Football Game - Great Time!

Sunday:
kicked the soccer ball around with light sprint work for appr. 45 min.
jiu jitsu instruction with my pal Paul.
med ball complex work

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
jumping jacks / shuffle splits / mt. climbers [GPP] 6 min. straight
hang snatch - 6 x 3 followed by med ball pike jumps 5x
zercher squats - 6 x 3 followed by burpees 5x
one-arm dumbell floor presses - 4 x 5 followed by med ball vert jumps 5x
rip and catch dumbell rows - 4 x 5 each arm
bradford presses - 4 x 16
barbell corner rotational twists - 4 x 15
standing rotational twists - 3 x 8 w/ iron woody bands (these should be very explosive)

Tuesday:
grappling / jiu-jitsu class
group stretch
50 push-ups / 50 bw squats
ground drills
live rounds
300 rep ab circuit

Wednesday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
jumping jacks / shuffle splits / mt. climbers [GPP] 6 min. straight
push jerks - 6 x 3 followed by depth jumps 3x
barbell good mornings - 5 x 3 (went heavy)
dips - 4 x 10 followed by med ball wood chops 5x
one-arm deadlifts - 4 x 5 each side
dumbell pull-overs - 4 x 8
med ball rotational twists - 4 x 15 followed by leg raises 10x

Thursday:
coffee
xvest walks / sprints

Friday:
angels / leg kicks / devils / push ups - 5/5/5/10 repeat 2x
hurdle duck unders - 4 x 10
jumping jacks / shuffle splits / mt. climbers [GPP] 4 min. straight
hang cleans - 6 x 3 followed by 5 box jumps
dead stop squats - 4 x 4 followed by 5 burpees
over head squats - 4 x 5
close grip lat pull-downs - 4 x 5
barbell muscle snatch - 3 x 10
reverse hypers on swiss ball - 3 x 12
jiu jitsu live take down drills - 12 min. with partner