training 05_28_06

Sunday:
grappling / jiu-jitsu class
group stretch
stand up drills / side control drills top & bottom / guard pass drills / guard submission drills
live rounds from the ground
150 total push-ups w/ various hand positions
300 rep ab circiut
30 reps of hand-stand push-ups
static holds - base sqaut position -1 min. / lunge postion like shooting for single leg - 45 sec. each leg
tumbling

Monday:
basketball 2 on 2 game and then just shot around
pink dvd (renegade yoga training)

Tuesday:
grappling / jiu-jitsu class
group stretch / 200 straight ab circuit
drills and live rounds

Wednesday:
lateral step-over hurdles - 3 sets of 30 seconds / bear crawls w/ push-ups 3 trips 10 yards
push jerks - 4 x 6
snatch-grip deadlifts - 4 x 3 followed by 5 barrier jumps
over-head squats - 4 x 6
close grip fat man pull-ups - 3 x 15
rope tugs w/ sand bag, med balls and partner sitting on bag - 4 trips 10 yards
hyperextensions - 3 x 20
saxon side bends - 3 x 8 each side

Thursday:
coffee and static stretching

Friday:
droms: angels / devils / leg kicks - 5 reps each leg 3x
iron cross w/ dumbells - 3 x 10
tumbling - 12 total rolls
COMPLEX 1:
hang clean - 2/1/1 rep scheme for 4 sets
clean pull
jump shrug
*repeat complex 2x for one set
COMPLEX 2:
split jerk - 2/1/1 rep scheme for 4 sets
russian split jumps
good morning squats
*repeat complex 2x for one set

bulgarian split squat (used dumbells) - 4 x 4
* imediately followed by 5 russian splits jumps with bodyweight

one legged box squat (with barbell) - 3 x 3
chin-ups - 3 x 4 very explosive w/ rip and catch style
cuban presses - 3 x 10

torso twists - 2 x 10
plank - 1 min.
side plank - 30 sec. each side
horse pose - 30 sec. each side
supermans - 30 sec.

training 05_21_06

Wanted to monitor my workouts and diet this week in preparation for the Kumite Classic. Just focused on skill work and mobiliy work. The event is this Saturday and my weight is around 207lbs. which places me about 3 pounds under, so I should be good to go!

Sunday:
grappling / jiu-jitsu class
group stretch / 275 ab circuit / 50 push-ups / 100 bodyweight squats
drills and live rounds

Monday:
pink dvd (renegade yoga training)

Tuesday:
grappling / jiu-jitsu class
ground work and drills
250 straight ab circuit

Wednesday:
droms - angels / devils / leg kicks 3 rounds 5 reps each leg
hurdle duck-unders - 3 x 10
A MAJORITY OF THIS WORKOUT WAS MEDBALL COMPLEXES
med-ball wood chops followed by burpees - 5 sets 5 reps of each movement
standing med-ball chest passes against wall followed by med-ball vert jumps - 5 x 5
med-ball scoop tosses followed by med-ball backwards scoops - 5 x 5
med-ball plough to vert jumps - 5 x 5
angle bench step-ups - 3 x 5 each leg
leg raises - 4 x 15
tricep press downs w/ iron woody bands - 3 x 15

Thursday:
mountain bike trail ride
pink dvd (renegade yoga training)
muscle snatch w/ iron woody bands 3 x 10

Friday:
just chill out this evening and rest up for tomorrow
probably do some stretching

training 05_14_06

Sunday:
grappling / jiu-jitsu class
group stretch / 250 ab circuit / 50 push-ups / 100 bodyweight squats
drills and live rounds

Monday:
pink dvd (renegade yoga training)

Tuesday:
grappling / jiu-jitsu class
group stretch / 225 straight ab circuit
drills and live rounds

Wednesday:
droms - angels / devils / leg kicks 3 rounds 5 reps each leg
jiu-jitsu live drilling for 30 min.
push jerks - 6 x 3
deadlifts - 4 x 5 followed by 5 med ball vert jumps
standing jammers w/ iron woody bands - 4 x 20 followed by 6 med ball woodchops to vert
leg raises - 4 x 15
reverse hypers on swiss ball - 4 x 15
tricep press downs - 3 x 15
over-head tricep extensions - 3 x 15

Thursday:
mountain bike trail ride
pink dvd (renegade yoga training)
muscle snatch w/ iron woody bands 3 x 10

Friday:
angels / devils / leg kicks - 3 x 5 each leg (circuit)
jiu-jitsu stand-up and take down drilling for 30 min.
hang cleans - 6 x 3
pause squats - 4 x 5 each set followed by 6 burpees
one-arm dumbell presses - 4 x 12 each arm / each set followed by med ball wood chop or backward scoop - 5 reps
bradford presses - 4 x 12 each set followed by med ball wood chop or backward scoop - 5 reps
band good mornings w/ iron woody bands 4 x 10

training 05_07_06

Sunday:
grappling / jiu-jitsu class
group stretch / 250 ab circuit / 50 push-ups / 100 bodyweight squats
drills and live rounds

Monday:
50 sprints - various starting positions and distances
pink dvd (renegade yoga training)

Tuesday:
grappling / jiu-jitsu class
group stretch / 300 straight ab circuit / 25 hindu push-ups / 100 bodyweight squats
drills and live rounds

Wednesday:
droms - angels / devils / leg kicks 3 rounds 5 reps each leg
jiu-jitsu live drilling for 15 min.
hang cleans - 6 x 3
zercher squats - 4 x 6 followed by 6 med ball chest pass / sprawl combo
dumbell floor press - 3 x 8 followed by 6 med ball woodchops to vert
rope fatman pull-ups - 4 x 12
cuban press w/ iron woody bands - 3 x 10
ab circuit - 125 reps

Thursday:
mountain biking
150 ab circuit
muscle snatch w/ iron woody bands - 3 x 10
band pull-aparts - 3 x 12
pink dvd (renegade yoga training)

Friday:
droms - angels / devils / leg kicks 3 rounds 8 reps each leg
gpp - jumping jacks / mt climbers / twisting jumps / mt climbers 3 mins of work
push jerks - 6 x 3 followed by 3 depth jumps
dead start squats - 4 x 4 followed by 6 sprawls to vert jumps
pull-ups - explosive pull switch grips while in the air 4 x 8
good mornings - w/ iron woody bands - 4 x 15
med ball rotational wall tosses - 4 x 15 each side

training 05_01_06

Sunday:
grappling / jiu-jitsu class
group stretch / 200 ab circuit / 50 push-ups / 100 bodyweight squats
drills and live rounds

Monday:
pink dvd (renegade yoga training)

Tuesday:
grappling / jiu-jitsu class
group stretch / 250 straight ab circuit / 50 push-ups / 100 bodyweight squats
drills and live rounds

Wednesday:
droms - angels / devils / leg kicks 3 rounds 5 reps each leg
jiu-jitsu live drilling for 35 min.
push jerks - 6 x 3 followed by 6 medball woodchops
dead stop squats - 4 x 3 followed by 6 russian split jumps (w/ bodyweight)
wide grip up-right rows - 3 x 8 followed by 10 medball quick slams
partner fatman pull-ups - 3 x 8
med ball rotational passes - 4 x 5 each side

Thursday:
mountain biking (don't know the distance...sure did bite it pretty well too!)
150 ab circuit
muscle snatch w/ iron woody bands - 3 x 10
band pull-aparts - 3 x 12
pink dvd (renegade yoga training)

Friday:
droms: passive stretch for hips / lower back
gpp: juming jacks / mt. climbers / seal jacks / mt. climbers - 4 mins.
tumbling: forward rolls 10x
hang clean: 6 x 3 followed by 3 depth jumps
box steps-ups (w/ heavy stomp into box) - 4 x 5 ea. leg
bench press- 4 x 6 followed by 6 medball woodchops
over head squats - 4 x 6
drop snatch - 4 x 6
pulls to the face - 3 x 10