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.