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.