training 09_09_06

Saturday:
coffee

Sunday:
xvest walk for restoration - 1.5 hours

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
hurdle duck unders - 3 x 10
hang clean - 6 x 3 followed by 5 barrier jumps
dead stop squats - 4 x 4 followed by 5 med ball vert jumps
med ball chest passes off of my knees then bear crawl to the ball turn and throw back - 4 x 5
pull-ups - 4 x 8-10 (use various grips)
cuban presses - 3 x 8 w/ iron woody bands
med ball russian twists - 4 x 12
corner bar twists - 3 x 6

Tuesday:
grappling / jiu-jitsu class
group stretch
200 rep ab circuit / 50 push-ups
drills
live rounds

Wednesday:
AM: interval sprints on treadmill - 20 min. w/ med ball wood chops and russian twist for active rest
PM: grappling / jiu-jitsu for 45 min. - live rounds then various drill work
dumbell swings - 4 x 5

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
dumbell pull-overs - 4 x 8

Thursday:
coffee

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.
hang snatch - 6 x 3 followed by box jumps 5x
drop snatch - 5 x 5
bulgarian split squats w/ xvest - 4 x 6 each leg
fat man pull-ups w/ xvest - 4 x 5
dips w/ xvest - 4 x 5
bradford presses - 4 x 12
dumbell side laterals - 4 x 10