training 11_25_06

Saturday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
knee to armpit hip mobility work - 3 x 10 each leg
agility ladder drills - 15 min.
treadmill sprints 15 seconds followed by medball wood chops 5x then medball scoop backward slams 5x - 5 rounds
treadmill sprints 15 seconds followed by pull-ups 5x then explosive plyo push-ups 5x - 5 rounds treadmill sprints 15 seconds followed by medball plough to vert jump 5x then russian split jumps 5x each leg - 5 rounds
rdl's w/ iron woody bands - 4 x 12
russian medball explosive twists - 3 x 12
hip ups - 3 x 10
medball sit-ups - 3 x 10
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
supermans - 30 sec.
prone cobras - 30 sec.
back bridges - 30 sec. 3x

Sunday:
coffee

Monday:
glute and hip activation work w/ iron wood bands - 3 rounds
shoulder rom work w/ iron wood bands - 3 rounds
hurdle duck unders - 3 x 10
treamill tempo sprints - 15 second sprint / 15 second rest for 15 min.
hang snatch - 4 x 3 followed by 5 burpees
hang clean - 4 x 3 followed by 5 burpees
barbell deadlifts - 4 x 3 followed by 5 russian split jumps per leg
dumbell up right rows - 3 x 8
pull-ups w/ xvest - 4 x 8
rev hypers on stability ball - 4 x 12
roman chair explosive sit-ups - 4 x 5
side bends - 4 x 5 each side

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

Wednesday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
grappling for 1 hour

Thursday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
hip mobility rom work w/ iron wood bands - 3 rounds
hurdle duck-unders - 3 x 10
corner back pedals and various drills w/ iron wood bands - 3 rounds
treadmill sprints for 20 min. - sprinted 20 seconds then performed an ab, push-up or pull-up movement
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
supermans - 30 sec.
prone cobras - 30 sec.
back bridges - 30 sec. 3x

Friday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 4x
hurdle duck unders - 3 x 10
push jerks w/xvest - 6 x 3 followed by 3 depth drops
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-throughs w/ iron woody bands - 3 x 8
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

training 11_18_06

Saturday:
coffee and helped my friend move furniture.

Sunday:
yoga and coffee

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
hurdle duck unders - 3 x 10
agility ladder drills - 15 min.
treadmill sprints 15 seconds followed by medball wood chops 5x then medball russian twists 10x - 5 rounds
treadmill sprints 15 seconds followed by medball scoop backward slams 5x then medball slams 5x - 5 rounds
treadmill sprints 15 seconds followed by pull-ups 5x then push-ups 10x - 5 rounds
rdl's w/ iron woody bands - 4 x 12
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
supermans - 30 sec.
prone cobras - 30 sec.
back bridges - 30 sec. 3x

Tuesday:
grappling / jiu-jitsu class
group stretch
live rounds - there were only two of us, so we rolled 3 min. rounds w/ 1 min. rest for over an hour

Wednesday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
grappling for 1 hour
dumbell snatches 3x each arm followed by one-legged box jumps - 6 rounds
snatch grip deadlifts 4x followed by medball wood-chops 5x - 6 rounds
bulgarian split squats - 4 x 5 each leg
drop snatch - 4 x 3
hand stand push-ups - 5 x 5 (explosive)
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
superman - 45 sec.
bridges - 30 sec. 3x

Thursday: HAPPY THANKSGIVING EVERYONE!

Friday:
coffee and static rom work

GAMESPEED and Friday Night Lights!

Well, it’s Friday again. I’m writing to make a special enouncement about my recent partnership and affiliation with Todd Bell of Press Box Productions.

Todd Bell is in his 17th year in sports broadcasting. For 12 years, he was the sports director and play-by-play broadcaster at WSOM-AM (600) in Salem, Ohio.

For seven years, he called games for the Akron Aeros, the Double-A affiliate of the Cleveland Indians. For four years, he also served as the lead broadcaster for the Columbus Clippers, the Triple-A affiliate of the New York Yankees.

He has also worked as the color commentator for Walsh University football (four years) and as a fill-in color commentator for Akron University football (two years).

Friday's game is a match up of the two top teams in the AP final poll. #1 Cincinnati Colerain vs. #2 Cincinnati St. Xavier. This will be a 7:10 start time with our pre-game show!
http://tinyurl.com/wsbgp

Todd’s partner for some of the games is current Arena Bowl MVP and quarterback for the Chicago Rush, Matt D'Orazio.

So, if you are free tonight and just want to listen to some good football, support Todd and Press Box Productions. And if you listen closely you may hear a broadcast commercial for something called GAMESPEED?

To learn more about Todd, you can click on the logo link that is on my home page www.gamespeed.biz on the right, or if you are just interested in hearing the game, then click on the following link and enjoy!

http://tinyurl.com/wsbgp

Have a GREAT weekend everyone, and look for future HOLIDAY SAVINGS!
Shawn Moody
shawn@gamespeed.biz
wwww.gamespeed.biz
- do everything with conviction!

training 11_11_06

Saturday:
coffee and then put my buddy paul "the project" through a workout in his garage gym

Sunday:
yoga and coffee

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
hurdle duck unders - 3 x 10
treadmill sprints 15 seconds followed by medball wood chops 5x then medball russian twists 10x - 5 rounds
treadmill sprints 15 seconds followed by medball plough to vert jump 5x then medball slams 5x - 5 rounds
treadmill sprints 15 seconds followed by medball scoop backward slams 5x then medball chest passes into a heavy bag 5x - 5 rounds
treadmill sprints 15 seconds followed by pull-ups 5x then plyo medball push-ups 5x - 5 rounds
plank - 1 min.
side plank - 30 sec. per side

Tuesday:
grappling / jiu-jitsu class
group stretch
live rounds - there were only two of us, so we rolled 3 min. rounds w/ 1 min. rest for over an hour

Wednesday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
grappling for 1 hour
dumbell snatches 3x each arm followed by one-legged box jumps - 6 rounds
snatch grip deadlifts 4x followed by medball wood-chops 5x - 6 rounds
over head squats - 4 x 5 (lighter weight and very explosive)
drop snatch - 4 x 3
hand stand push-ups - 5 x 5 (explosive)
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
superman - 45 sec.
bridges - 30 sec. 3x

Thursday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
glute activation with iron woody bands
twisting reach backs
tumbling
jump rope complexes -
100 jumps followed by 15 push-ups
90 jumps / 25 triangle hip-ups
80 jumps / 15 push-ups
70 jumps / 25 pikes
60 jumps / 10 burpees
50 jumps / 10 lateral barrier jumps
60 jumps / 10 burpees
70 jumps / 10 box jumps
80 jumps / 10 plyo push-ups
90 jumps / 5 knee tuck vert jumps w/ twists
100 jumps
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
superman - 45 sec.
bridges - 30 sec. 3x

Friday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
hurdle duck unders - 3 x 10
treadmill sprints 15 seconds followed by medball scoop toss 5x then medball russian split jumps 5x - 5 rounds
treadmill sprints 15 seconds followed by medball plough to vert jump 5x then medball slams 5x - 5 rounds
treadmill sprints 15 seconds followed by medball scoop backward slams 5x then medball vert jumps 5x - 5 rounds
treadmill sprints 15 seconds followed by pull-ups 5x then plyo medball push-ups 5x - 5 rounds
muscle snatch - 3 x 8
over head squat w/ dumbells - 3 x 5
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
superman - 45 sec.
bridges - 30 sec. 3x