training 05_26_07

Saturday:
coffee
grappling / jiu jitsu
various med ball complexes
static holds

Sunday:
coffee
static holds

Monday: HAPPY MEMORAIL DAY!
angels / devils / leg whips / push-ups - 5/5/5/10 - 2x
droms and hip mobility work
tempo sprints - 70 yards 10x
high box step-ups / bulgarian split squat - 4 x 3/3 (complex)
push-ups
shoulder work w/ iron woody bands
static hold work - planks / side planks and bridges - 45 sec. each
shot hoops for a while
and then skated

Tuesday:
coffee
foam roller work
angels / leg kicks / devils / push-ups - 5/5/5/10 - 2x
droms and sprint mechanics
agility ladder work
depth jumps - 4 x 3
box jumps - 4 x 3
lateral box jumps - 4 x 3
dead start squats - 6 x 3 (45 second rest between sets)
bench press - 6 x 3 (45 second rest between sets - varied grips)
pull-ups w/ 40lb. xvest - 4 x 6
med ball circuit - various movements
rode the indo board for about 20 min.

Wednesday:
grappling / jiu jitsu.
active warm-up with tie-ups and light take downs - 4 rounds / 3 min. rounds
ground drills and various submissions
push-ups and ab work with med ball
rode the indo board for about 20 min.

Thursday:
angels / leg kicks / devils / push-ups - 5/5/5/10 - 2x
static hold work - planks / side planks and bridges - 45 sec. each
droms and sprint mechanics
agility ladder work
box jumps - 5 x 5
jump shrugs - 4 x 6
depth jumps - 4 x 4
med ball circuit - various movements
barbell muscle snatch - 3 x 7

Friday:
angels / leg kicks / devils / push-ups - 5/5/5/10 - 2x
static hold work - planks / side planks and bridges - 45 sec. each
droms and sprint mechanics
agility ladder work
tempo sprint work