training 10_07_06

Saturday:
renegade training cert in CT.

Sunday:
renegade training cert in CT.

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
hurdle duck unders - 3 x 10
gpp session - jumping jacks / shuffle splits / burpees / mt. climbers -30 seconds each 2x
dead stop squats - 4 x 3
hang clean w/xvest - 4 x 3
jump shrugs - 4 x 5
snatch grip deadlifts - 3 x 5
pull-ups w/ xvest - 4 x 5-8 (use various grips)
muscle snatch - 3 x 8 w/ iron woody bands
glute ham raises - 3 x 5
ab circuit

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

Wednesday:
grappling / jiu-jitsu for 45 min. - live rounds then various drill work
bench press - 6 x 4
push presses w/ xvest - 3 x 3
snatch presses - 3 x 3
snatch grip deadlifts - 3 x 5
good morning squats - 3 x 5
dumbell side laterals - 3 x 12
corner bar twists - 3 x 6
tricep pressdowns w/ iron woody bands - 4 x 20

Thursday:
stationery bike - 20 min.
tread mill tempo sprints followed by med ball wood chops 5x and med ball russian twists 12x
20 min.

Friday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 4x
hurdle duck unders - 3 x 10
hang snatch w/xvest - 4 x 3
over head squats w/xvest - 4 x 3
drop snatch w/xvest - 4 x 5
bulgarian split squats w/xvest - 4 x 6 each leg
pull-ups - 3 x 10 (use various grips)
muscle snatch - 3 x 8 w/ iron woody bands
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
supermans - 30 sec.
back bridges - 3 x 20 sec. holds
static scorpion holds - 2 x 15 sec. each leg
single leg bridge - 2 x 20 sec. each leg