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