gamespeed training 06_16_07

Saturday:
coffee
various med ball complexes

Sunday:
coffee
Father's Day Dinner

Monday:
foam roller work
tempo sprint for 15 seconds
10 push-ups / 10 pull-ups rest 30 seconds and repeat complex 12x
static holds
rode indo board for 15 min.

Tuesday:
foam roller work
angels / leg kicks / devils / push-ups - 5/5/5/10 - 2x
droms and sprint mechanics
agility ladder work
sprints - 15 yard sprints 10x w/ various start positions
hang cleans - 6 x 3
clean pulls - 4 x 4
pulls to the face- 4 x 6
med ball circuit - various movements
muscle snatch - 3 x 12
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

Thursday:
foam roller work
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
sprints - 15 yard sprints 12x w/ various start positions
hang snatch - 6 x 3
dead start squats - 4 x 4
lat pull-downs - 4 x 4
dumbell shoulder circuit
ab work

Friday:
coffee
rest day