training 03_03_07

Saturday:
coffee and bridges

Sunday:
coffee and static holds

Monday:
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
tread mill sprints - 10 mins.
hang snatch off of boxes - 8 x 3
front squats - 4 x 3
snatch grip push press - 4 x 3
wide grip pull-ups w/ xvest - 6 x 3
cuban press - 3 x 8
plank - 1 min
side planks - 30 sec. per side
horse pose - 30 sec. per side
prone cobra - 30 sec.

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

Wednesday:
grappling / jiu-jitsu work - great workout. had police officers and some guys show up that haven't been around in some time.

Thursday:
reverse hypers - 3 x 10
hurdle duck-unders - 3 x 8
glute activation work w/ iron wood bands - 2 rounds
gpp - burpees / jumping jacks / mountain climbers / shuffle splits - 6 min.
hang power clean from boxes - 8 x 3
clean pulls - 4 x 3 (worked heavier loads this week)
dumbell walking lunges - 6 trips (about 5 steps per leg)
pulls to the face w/ iron wood bands - 3 x 8
dips w/ body weight - 2 x failure
dumbell windmills - 3 x 6 per side
plank - 1 min.
horse pose - 30 sec. each side
prone cobra - 30 sec.
static stretch cool down

Friday:
droms
med ball complexes
core work
static stretch cool down