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