training 03_24_07

Saturday:

Cleveland NEXTLEVEL FOOTBALL Combine
- was a great day was some fabulous athletes. some of the best i've seen in some time.

Check out the results

Sunday:
coffee and static holds
mountain biking for a few hours

Monday:
reverse hypers - 3 x 10
over-head squats w/ iron wood bands - 3 x 10
hip mobility
ab work
burpee / jump rope complex for gpp - 6 min.
snatch - 8 x 3
snatch pulls - 4 x 4
front squats - 4 x 3/5
dumbell push press - 3 x 6
pull-ups - 4 x 6/8 explosive rip and catch reps
plank - 1 min
side planks - 30 sec. per side
horse pose - 30 sec. per side
prone cobra - 30 sec.

Tuesday:
reverse hypers - 3 x 10
over-head squats w/ iron wood bands - 3 x 10
circuit - treadmill sprint 15 sec. / medball woodchops 5x / ab work 15x / push-ups 10x
- repeat as many rounds as possible in 20 min.

Wednesday:
grappling complex: clock set to 3 min. round with 30 seconds rest.

-shadow box

-drop steps

-bag work

-sprawls

-abs

Thursday:
reverse hypers - 4 x 10

duck unders - 4 x 8

turkish-get-ups - 4 x 3 per side

v-ups - 4 x 15
sprint accels w/ iron wood bands - 5 x 3
power cleans - 8 x 2
jump shrugs - 4 x 4
suspended band push-ups w/ iron wood bands - 4 x 8

weighted hyper extentions - 3 x 6-8
med ball work

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