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.