training 03_10_07

Saturday:
coffee and droms

drove out to see and visit with Reggie Germany in Columbus, OH.
it was a great time, we shared some war stories and discussed how we can help to escalate the level of young athletes.
check out his site when you get a chance

Sunday:
coffee and static holds

did some construction work with Joe of MAC Fitness...gett'n ready for the big move!

Monday:
glute and hip activation work w/

iron wood bands - 3 rounds
reverse hypers - 3 x 10
chinnies and v-ups
over-head squats - 3 x 10
gpp - burpees 5x / jumping jacks 30x / mt. climbers 20x / shuffle splits 30x - 6 min.
hang power snatch - 6 x 3
front squats - 4 x 5
snatch grip push press - 4 x 5
dumbell pull-overs - 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. there were 8 of us.

Thursday:
reverse hypers - 3 x 10
over-head squats - 3 x 8
bw wide stance squats for glute activation work w/ iron wood bands around my knees- 2 x 10
treadmill tempo sprints w/ push-ups or ab movement - 15 min.
hang power clean from boxes - 6 x 3
clean pulls - 4 x 4

push press - 4 x 6
dumbell walking lunges - 3 x 6 per leg
pulls to the face w/ iron wood bands - 3 x 8
knees to elbows - 2 x 8
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