training 04_14_07

Saturday:
coffee, then complex curcuit for 30 min.
tread mill sprint / med ball woodchops / push-ups / roman chair sit-ups
rest 30 seconds between each round and then repeat

Sunday:
a little family time and rest

Monday:
duck unders - 3 x 8
static hold work - single arm planks / rev hyper hold / horse pose and bridges
gpp - burpees / jumping jacks / mt climbers / shuffle splits - 6 min.
plyo box jump work w/ xvest - various jumps 20 total jumps
hang high pull - 6 x 3
front squats - 4 x 5
barbell rows- 4 x 5
dumbell side laterals - 4 x 8
med ball ab work

Tuesday:
bike 25 min.
glute ham hypers - 4 x 12
med ball ab work complex
dumbell windmill - 3 x 5 each side
tke's w/ iron woody bands - 3 x 12 each leg

Wednesday:
cicuit - tread mill tempo sprint 15 sec. / med ball scoop 5x / pull-up variation 8x / push-up variation 10x / rest 15 sec. - performed 12 total sets
bike 20 min.
roman chair sit-ups - 4 x 12
med ball ab work

Thursday:
duck unders - 3 x 8
static hold work - single arm planks / rev hyper hold / horse pose and bridges
gpp - burpees / jumping jacks / mt climbers / shuffle splits - 6 min.
plyo box jump work w/ xvest - various jumps 20 total jumps
hang power clean - 6 x 2
dead-stop squats - 4 x 4/2
pulls to the face - 4 x 6/4
cuban press - 3 x 8
dumbell windmill - 3 x 6 per side
med ball work

Friday:
hip mobility
static holds
bike - 25 min.
med ball ab circuit