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