training 03_31_07_

Saturday:
coffee and rest

Sunday:
coffee and static holds
did some construction work with Joe again.

Monday:
duck unders - 3 x 8
static hold work - single arm planks / rev hyper hold / horse
cone agility work - 6 min.
plyo box jump work - various jumps 25 total jumps
hang power snatch - 4 x 3
drop snatch - 4 x 5
front squats - 6 x 3-5
push jerks - 4 x 6
dumbell rows - 3 x 8
cuban press - 3 x 8
med ball ab work

Tuesday:
circuit - tread mill sprint 15 sec. / med ball wood chops 5x / pull-up variation 10x / push-up variation 10x
- as many rounds as possible in 30 min.

Wednesday:
bike 25 min. / tke's w/ iron woody bands around my knee- 3 x 10
good morning w/ iron woody bands around my knees- 4 x 10

Thursday:
hurdle step-overs - 3 x 8 each side
static hold work - single arm planks / rev hyper hold / horse
jump rope / burpee complex gpp - 6 min.
plyo box jump work - various jumps 25 total jumps
hang power clean - 4 x 3
clean pulls - 4 x 3
band supported push-ups w/ iron wood bands - 4 x 8
dumbell walking lunges - 4 x 4 per leg
dumbell pull-overs - 3 x 8
med ball ab work

Friday:
droms
and day of rest