training 09_23_06

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

Sunday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 3x
form run droms

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
pause squats w/ xvest - 4 x 3
hang clean w/xvest - 6 x 3
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
med ball russian twists - 4 x 12
ab wheel - 4 x 6

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

Wednesday:
grappling / jiu-jitsu for 45 min. - live rounds then various drill work
dumbell presses w/ iron woody bands - 6 x 4
push presses w/ xvest - 3 x 3
drop snatch w/ xvest - 3 x 3
snatch grip deadlifts - 3 x 5
dumbell single leg rdl's w/xvest - 3 x 5 each leg
dumbell side laterals - 3 x 12
dumbell pull-overs - 3 x 8
corner bar twists - 3 x 6
russian twists w/ old car tire - 3 x 6
tricep pressdowns w/ iron woody bands - 4 x 20

Thursday:
jump rope - 5 x 2 min. rounds w/ 45 second rest
tread mill tempo sprints

Friday:
angels / devils / leg kicks / push-ups - 5/5/5/10 2x
gpp - 4 min.
hang snatch w/xvest - 6 x 3
box squats w/xvest - 4 x 3
high box step ups - 4 x 3 each leg
snatch grip deadlifts w/xvest - 3 x 5
glute ham raises - 4 x 5
reverse hypers - 4 x 5
cuban presses - 3 x 8
ab wheel - 2 x 5
med ball v-ups - 2 x 15
med ball russian twists - 2 x 15

The ULTIMATE WEAPON!

If you've noticed I utilize the XVest quite a bit within my training. I can't say enough about it. It helps me to maximize my movement patterns and allows me to add additional weight to an exercise without increasing the bar load. And you want to talk about slimming down your core and strengthening your lower back........this is the ultimate weapon!

training_09_16_06

Saturday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 3x
form run droms
tempo sprints wearing xvest followed by med ball explosive tosses
perform 200 yard sprint and follow with med ball tosses while your partner runs the sprint
continous movement for 30 min.

Sunday:
pink session

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
hurdle duck unders - 3 x 10
snatch grip dive starts - 6 x 3 followed by 5 broad jumps
dead stop squats - 4 x 4 followed by 5 med ball vert jumps
dips w/xvest - 4 x 6
pull-ups w/ xvest - 4 x 5-8 (use various grips)
muscle snatch - 3 x 8 w/ iron woody bands
med ball russian twists - 4 x 12
reverse crunches - 4 x 12

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

Wednesday:
grappling / jiu-jitsu for 45 min. - live rounds then various drill work
dumbell presses - 6 x 4
push jerk w/ xvest - 4 x 3
drop snatch w/ xvest - 4 x 3
dead man rope pulls w/ xvest - 3 x 5
pull-ups w/xvest - 4 x 5
dumbell side laterals - 3 x 12
glute ham raises w/xvest - 3 x 5
saxton side bends - 4 x 5
med ball russian twists - 4 x 10
tornadoe ball rotational twists - 3 x 10

Thursday:
jump rope - 5 x 2 min. rounds w/ 45 second rest
tread mill graded runs. w/ xvest - 3o min.

Friday:
bodyweight complexes w/ xvest
20 min.

training 09_09_06

Saturday:
coffee

Sunday:
xvest walk for restoration - 1.5 hours

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
hurdle duck unders - 3 x 10
hang clean - 6 x 3 followed by 5 barrier jumps
dead stop squats - 4 x 4 followed by 5 med ball vert jumps
med ball chest passes off of my knees then bear crawl to the ball turn and throw back - 4 x 5
pull-ups - 4 x 8-10 (use various grips)
cuban presses - 3 x 8 w/ iron woody bands
med ball russian twists - 4 x 12
corner bar twists - 3 x 6

Tuesday:
grappling / jiu-jitsu class
group stretch
200 rep ab circuit / 50 push-ups
drills
live rounds

Wednesday:
AM: interval sprints on treadmill - 20 min. w/ med ball wood chops and russian twist for active rest
PM: grappling / jiu-jitsu for 45 min. - live rounds then various drill work
dumbell swings - 4 x 5

COMPLEX TRAINING:
movement: reps;
Power Clean - Front Squat 2/1- repeat x 3
FS– PC 2/1- repeat x 3
FS - Push Press 2/1- repeat x 3
PP – FS 2/1- repeat x 3
Back Squat – Split Jerk 2/1- repeat x 3
SJ – BS 2/1- repeat x 3
PC - FS 3/1- repeat x 2
FS– PC 3/1- repeat x 2
FS - PP 3/1- repeat x 2
PP – FS 3/1- repeat x 2
BS – SJ 3/1- repeat x 2
SJ – BS 3/1- repeat x 2
dumbell pull-overs - 4 x 8

Thursday:
coffee

Friday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
hurdle duck unders - 3 x 10
interval sprints on treadmill - 20 min.
hang snatch - 6 x 3 followed by box jumps 5x
drop snatch - 5 x 5
bulgarian split squats w/ xvest - 4 x 6 each leg
fat man pull-ups w/ xvest - 4 x 5
dips w/ xvest - 4 x 5
bradford presses - 4 x 12
dumbell side laterals - 4 x 10

training 09_02_06

Saturday:
Penn State Football Game - Great Time!

Sunday:
kicked the soccer ball around with light sprint work for appr. 45 min.
jiu jitsu instruction with my pal Paul.
med ball complex work

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
jumping jacks / shuffle splits / mt. climbers [GPP] 6 min. straight
hang snatch - 6 x 3 followed by med ball pike jumps 5x
zercher squats - 6 x 3 followed by burpees 5x
one-arm dumbell floor presses - 4 x 5 followed by med ball vert jumps 5x
rip and catch dumbell rows - 4 x 5 each arm
bradford presses - 4 x 16
barbell corner rotational twists - 4 x 15
standing rotational twists - 3 x 8 w/ iron woody bands (these should be very explosive)

Tuesday:
grappling / jiu-jitsu class
group stretch
50 push-ups / 50 bw squats
ground drills
live rounds
300 rep ab circuit

Wednesday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
jumping jacks / shuffle splits / mt. climbers [GPP] 6 min. straight
push jerks - 6 x 3 followed by depth jumps 3x
barbell good mornings - 5 x 3 (went heavy)
dips - 4 x 10 followed by med ball wood chops 5x
one-arm deadlifts - 4 x 5 each side
dumbell pull-overs - 4 x 8
med ball rotational twists - 4 x 15 followed by leg raises 10x

Thursday:
coffee
xvest walks / sprints

Friday:
angels / leg kicks / devils / push ups - 5/5/5/10 repeat 2x
hurdle duck unders - 4 x 10
jumping jacks / shuffle splits / mt. climbers [GPP] 4 min. straight
hang cleans - 6 x 3 followed by 5 box jumps
dead stop squats - 4 x 4 followed by 5 burpees
over head squats - 4 x 5
close grip lat pull-downs - 4 x 5
barbell muscle snatch - 3 x 10
reverse hypers on swiss ball - 3 x 12
jiu jitsu live take down drills - 12 min. with partner

training 08_26_06

Saturday:
golf outing

Sunday:
jump rope - 15 min.
interval sprints on treadmill - 20 min. w/ med ball wood chops 5x and med ball russian twists 10x
jiu jitsu work with scott tribby when he was passing through town for the day

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
hurdle duck unders - 3 x 10
bear crawls - 5 x 3 w/ iron woody bands
complex 1:
hang clean - 2/1/1 = reps per movement / repeat 2x for one set
clean pull
jump shrug
4 total sets

complex 2:
split jerk - 2/1/1 = reps per movement / repeat 2x for one set
russian split jumps
good morning squat
4 total sets

high box step-ups - 4 x 5 w/xvest
fat man pull-ups - 4 x 8 w/xvest
standing rotational twists - 3 x 8 w/ iron woody bands (these should be very explosive)

Tuesday:
grappling / jiu-jitsu class
group stretch
200 rep ab circuit / 30 hindu push-ups / 100 bw squats
drills
live rounds
bar hangs - 3 x 45 sec.

Wednesday:
grappling / jiu-jitsu for 45 min. - live rounds then various drill work
dumbell swings - 4 x 5

barbell complex: (5 reps each movement and be explosive)
rdl
up right rows
front squat to push press
back squat to push jerk
good mornings
barbell rows

repeat circuit 5 or 6x

over head squats - 4 x 5 w/ xvest
drop snatch - 4 x 5 w/ xvest
dips - 4 x 12
dumbell pull-overs - 4 x 8
cuban press - 4 x 10

Thursday:
coffee
pink session

Friday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
hurdle duck unders - 3 x 10
interval sprints on treadmill - 20 min. w/ med ball wood chops and russian twist for active rest
COMPLEX TRAINING:
movement: reps;
Power Clean - Front Squat 2/1
- repeat x 3
FS– PC 2/1
- repeat x 3
FS - Push Press 2/1
- repeat x 3
PP – FS 2/1
- repeat x 3
Back Squat – Split Jerk 2/1
- repeat x 3
SJ – BS 2/1
- repeat x 3
PC - FS 3/1
- repeat x 2
FS– PC 3/1
- repeat x 2
FS - PP 3/1
- repeat x 2
PP – FS 3/1
- repeat x 2
BS – SJ 3/1
- repeat x 2
SJ – BS 3/1
- repeat x 2