training 12_09_06

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

Sunday:
coffee

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 2x
glute and hip activation work w/ iron wood bands - 3 rounds
jump rope / burpee complex - 100 jumps followed by 5 burpees 4x
hurdle duck unders - 3 x 10
hang snatch - 4 x 6
front squats - 6 x 3
clean pulls - 4 x 5
dumbell up right rows - 3 x 6
pull-ups w/ xvest - 4 x 8
glute ham raises- 3 x 5 w/ 10 second iso hold
cuban presses - 3 x 10
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
superman - 30 sec.
prone cobra - 30 sec.
bridge - 30 sec.

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

Wednesday:
grappling / jiu-jitsu for 1 hour
push-press - 6 x 3
barbell deadlifts - 4 x 3 followed by 5 barrier jumps
dumbell pull-overs - 4 x 8
drop snatch - 4 x 6 followed by 6 russian split jumps
chin-ups - 3 x 10
cuban presses - 3 x 10
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
superman - 30 sec.
prone cobra - 30 sec.
bridge - 30 sec.

Thursday:
coffee

Friday:
angels / devils / leg kicks / push-ups - 5/5/5/10 2x
glute and hip activation work w/ iron wood bands - 3 rounds
jump rope / burpee complex - 3x
hurdle duck unders - 3 x 10
agility ladder - 15 min.
various box jump work
upper body plyo work
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
superman - 30 sec.
prone cobra - 30 sec.
bridge - 30 sec.

training 12_02_06

Saturday:
coffee and moved furniture.

Sunday:
yoga and coffee

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
hip mobility work w/ iron woody bands 3 x 8
hurdle duck unders - 3 x 10
hang cleans - 6 x 3 (worked up to some heavier loads)
over head squats - 4 x 5
standing glute extensions w/ iron woody bands - 3 x 10 each leg
drop snatch - 4 x 5
dumbell swings - 4 x 5
fat-man pull-ups - 4 x 8
muscle snatch - 3 x 8
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:
bodyweight circuit for 20 min.
ab exercise - 25 reps
squats - 15
push-ups - 10
*as many rounds as possible in the 20 min.
cuban presses w/ iron woody bands - 3 x 10

Wednesday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
grappling for 1 hour
dumbell snatches 3x each arm followed by 15 second sprint- 6 rounds
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
drop snatch - 6 x 3
hand stand push-ups - 4 x 3 (explosive)
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
superman - 45 sec.
bridges - 30 sec. 3x

Thursday:
coffee
some agility ladder work - 15 min.

Friday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
hip mobility work w/ iron woody bands 3 x 8
hurdle duck unders - 3 x 10
form run tech.
agility ladder
depth jumps - 2 x 5
box jumps - 2 x 5
IF (increased force w/ iron woody bands) depth jumps - 3 x 5
broad jumps - 4 x 5
single leg broad jumps - 3 x 5 each leg

TIS THE SEASON!

HOLIDAY SPECIALS ALL MONTH LONG!