training 01_27_07

Saturday:
coffee and pink

Sunday:
coffee
static holds

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 2x
glute and hip activation work w/ iron wood bands - 3 rounds
reverse hypers - 3 x 10
hurdle duck unders - 3 x 10
treadmill sprints - 15 min.
hang clean - 8 x 2
high-pulls - 4 x 4
jump shrugs - 4 x 4
pull-ups - 5 x 12 - various hand positions
ab work

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

Wednesday:
grappling / jiu-jitsu - 1 hour / 12 - 3 min. rounds with 30 seconds rest between rounds

Thursday:
angels / devils / leg kicks / push-ups - 5/5/5/10 2x
glute and hip activation work w/ iron wood bands - 3 rounds
reverse hypers - 3 x 10
hurdle duck unders - 3 x 10
treadmill sprints - 15 min.
SPEED with the BIG 3!
barbell deadlifts - 6 x 2
barbell bench press - 6 x 3
barbell back squats - 6 x 2
pull-ups - 6 x 10 / various grips and hand positions

Friday:
angels / devils / leg kicks / push-ups - 5/5/5/10 2x
glute and hip activation work w/ iron wood bands - 3 rounds
reverse hypers - 3 x 10 hurdle duck unders - 3 x 10
agility ladder work - 15 min.
various plyos and box jump work
medball weighted gpp

PURE POWER and SPEED!

training 01_20_07

Saturday:
coffee and pink

Sunday:
coffee
static holds

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 2x
glute and hip activation work w/ iron wood bands - 3 rounds
reverse hypers - 3 x 10
hurdle duck unders - 3 x 10
droms
agility ladder 15 min. various drills
various plyo box jumps w/ xvest
acceleration stair bursts w/ iron wood bands - 3 sets of 5 bursts
hang clean w/ xvest - 6 x 3
pull-ups w/ xvest - 6 x 5
push-ups w/ xvest - 6 x 12 - various hand positions
ab work

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

Wednesday:

grappling / jiu-jitsu - 1 hour / 12 - 3 min. rounds with 30 seconds rest between rounds

weights -

SPEED with the BIG 3!

barbell deadlifts - 6 x 4

barbell bench press - 6 x 4

barbell back squats - 6 x 4

pull-ups - 6 x 10 / various grips and hand positions

photo above is me after my last pl meet years ago with a 600lb. pull

Thursday:

droms

sprints

Friday:

angels / devils / leg kicks / push-ups - 5/5/5/10 2x

glute and hip activation work w/ iron wood bands - 3 rounds

reverse hypers - 3 x 10

hurdle duck unders - 3 x 10

droms

agility ladder 15 min. various drills

broad jumps - 8 total (focus on controlled landed with force absorbtion with hip / hamstring)

backwards depth jumps - 6 total

various box jumps - 10 total

medball jump squats - 4 x 4

burpee to box jump - 3 x 4

sandbag shouldering - 3 x 45 seconds

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GAINING WORLD-WIDE EXPOSURE!

Brutal Training has taken the time to review my dvd, and I'm very pleased to share their comments!

training 01_13_07

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
hurdle duck unders - 3 x 10
treadmill tempo sprints - 10 sprints 15 seconds with 15 second rest
hang snatch - 4 x 4
high pulls - 4 x 3
rdl's - 4 x 4
close grip lat pulls - 4 x 5
high box step-ups - 4 x 4 per leg
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
split jerks - 6 x 3 followed by depth jumps
front squats - 4 x 3 followed by med ball vert jumps 3x
dumbell pull-overs - 4 x 8
floor press - 4 x 4 followed by med ball wood-chops 5x
drop snatch - 4 x 6
muscle snatch - 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.