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.