training 02_24_07

Saturday:
coffee and bridges

Sunday:
coffee and static holds

Monday:
gpp: 6 min. / burpees -jumping jacks - shuffle splits - mountain climbers
glute and hip activation work w/ iron wood bands - 3 rounds
reverse hypers - 3 x 10
ab and static hold work
hurdle duck unders - 3 x 10
hang power snatch - 8 x 3
front squats - 3 x 3
snatch grip push press - 5 x 3
pulls to the face w/ iron wood bands - 3 x 6
ab wheel work - 6 x 5
leg raises - 4 x 8

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

Wednesday:
no grappling / jiu-jitsu tonight
circuit - treadmill sprint : 15seconds / medball woodchops: 5x / dips: 10x / pull-ups: 10x
repeat circuit 10 rounds
mat work - drop steps and simulated takedowns and heavy bag work
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
superman - 30 sec.
prone cobra - 30 sec.

Thursday:
gpp: 6 min. / burpees -jumping jacks - shuffle splits - mountain climbers
glute and hip activation work w/ iron wood bands - 3 rounds
reverse hypers - 3 x 10
ab and static hold work
hurdle duck unders - 3 x 10
power hang clean & jerk - 6 x 1 + 2
clean pulls - 4 x 3
bulgarian split squats - 4 x 5 each leg
high box step-ups - 4 x 5 each leg
fat man pull-ups - 4 x 10 / varied grips
bridges - 4 x 30 seconds.

Friday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat circuit 2x
glute and hip activation work w/ iron wood bands - 3 rounds droms (form run tech)
reverse hypers - 3 x 10
agility ladder work - 10 min.
cone drills
sprint bursts w/ iron wood bands - 5 x 3
med ball complexes
ghr - 3 x 3
chinnies - 4 x 10
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
superman - 30 sec.
prone cobra - 30 sec.
single leg bridges - 30 sec.

THIS TRULY DEFINES: TRIPLE EXTENSION!

training 02_17_07

Saturday:
coffee and bridges

Sunday:
coffee and static holds

Monday:
gpp: 6 min. / burpees -jumping jacks - shuffle splits - mountain climbers
glute and hip activation work w/ iron wood bands - 3 rounds
reverse hypers - 3 x 10
ab and static hold work
hurdle duck unders - 3 x 10
back squat - 10 x 3
clean shrugs - 4 x 5
push press - 5 x 5
seated band leg curls w/ iron wood bands - 3 x 12
muscle snatch - 3 x 8
bridges - 3 x 30 seconds.

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

Wednesday:
grappling / jiu-jitsu for 1 hour - 12, 3 minute rounds w/ 30 second rest between rounds
circuit - russian split jumps 5x ea. leg / dips 12x / pull-ups 10x / core movement 15x - 5 rounds through the circuit

Thursday:
gpp: 6 min. / burpees -jumping jacks - shuffle splits - mountain climbers
glute and hip activation work w/ iron wood bands - 3 rounds
reverse hypers - 3 x 10
ab and static hold work
hurdle duck unders - 3 x 10
power hang clean - 6 x 3
bulgarian split squats - 4 x 5 each leg
push jerks - 5 x 5
high box step-ups - 4 x 5 each leg
fat man pull-ups - 4 x 10 / varied grips
bridges - 4 x 30 seconds.

Friday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat circuit 2x
glute and hip activation work w/ iron wood bands - 3 rounds
droms (form run tech)
reverse hypers - 3 x 10
agility ladder work - 10 min.
cone drills
sprint bursts w/ iron wood bands - 5 x 3
russian split jumps - 4 x 4 each leg
ghr - 3 x 3
chinnies - 4 x 10
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
superman - 30 sec.
prone cobra - 30 sec.
single leg bridges - 30 sec.

training 02_10_07

Saturday:
coffee and pink

Sunday:
coffee and static holds

Monday:
gpp: 4 min. / jumping jacks - shuffle splits - mountain climbers
glute and hip activation work w/ iron wood bands - 3 rounds
reverse hypers - 3 x 10
ab and static hold work
hurdle duck unders - 3 x 10
hang clean - 6 x 2
push jerks - 5 x 4
clean pulls - 4 x 3
high box step-ups - 4 x 5 each leg
pull-ups - 5 x 12 - various hand positions
med ball work

Tuesday:
grappling / jiu-jitsu class
group stretch
live rounds - there was only 2 of us, so we were able to get in 15, 3 minute rounds with 30 seconds rest between each round. weather is so bad that no one else could make the class!
ab circuit

Wednesday:
grappling / jiu-jitsu for 1 hour - 12, 3 minute rounds w/ 30 second rest between rounds
circuit - dips 12x / pull-ups 10x / rev hypers on swiss ball 12x - 5 rounds through the circuit

Thursday:
tread mill sprints w/ push-ups for active rest - 15 second sprint followed by 15 push-ups - 10 min.
glute and hip activation work w/ iron wood bands - 3 rounds
reverse hypers - 3 x 10
ab and static hold work
hurdle duck unders - 3 x 10
power hang snatch - 5 x 3
snatch grip push jerk w/ oh squat - 5 x 1 and 3
snatch grip shrugs - 4 x 5
pulls to the face - 4 x 6
good mornings w/ iron wood bands - 4 x 12
bridges - 4 x 30 seconds.

Friday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat circuit 2x
glute and hip activation work w/ iron wood bands - 3 rounds
droms
reverse hypers - 3 x 10
agility ladder work - 10 min.
barrier jumps - 3 x 5
sprint bursts w/ iron wood bands - 5 x 3
snaps - 4 x 3 various positions
ghr - 3 x 3
chinnies - 4 x 10
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
superman - 30 sec.
prone cobra - 30 sec.
single leg bridges - 30 sec.

CLEAN AND JERK...BIG TIME!

training 02_02_07

Saturday:
coffee and pink

Sunday:
coffee and 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 - 5 x 3
dead start push jerks - 5 x 2
clean pulls - 4 x 4
squats - 4 x 5
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 for 1 hour

Thursday:
hurdle hip mobility
reverse hypers - 4 x 10
sprints on treadmill - 15 sec. sprint followed by 5 med ball woodchops with vert jump - 7x
roman chair sit-ups - 3 x 15
over head squats - 3 x 6
drop snatch - 3 x 6
hang power snatch - 5 x 3
snatch grip push press - 5 x 5
snatch grip pulls - 3 x 3
bulgarian split squats - 4 x 5 each leg w/xvest
pull-ups - 4 x 10
bridges - 3 x 25 second hold

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 - 10 min.
donkey kicks - 4 x 3
various plyo movements - 20 min.
accel bursts w/ iron wood bands - 5 x 3
med ball work - 10 min.

SPEED and POWER 4 the GRAPPLERS!