training 06_09_07

Saturday:
coffee
various med ball complexes

Sunday:
coffee
angels / devils / leg whips / push-ups - 5/5/5/10 - 2x
droms and hip mobility work
tempo sprints - 70 yards 12x

Monday:
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
pause squats while wearing w/ 40lb. xvest - 6 x 3
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
muscle snatch - 3 x 12
rode the indo board for about 20 min.

Tuesday:
coffee
angels / leg kicks / devils / push-ups - 5/5/5/10 - 2x
droms and sprint mechanics
rode bike for 20 min.
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
5 rounds of pull-up / push-up comlex - 10 reps
rode the indo board for about 20 min.

Thursday:
angels / devils / leg whips / push-ups - 5/5/5/10 - 2x
droms and hip mobility work
tempo sprints - 70 yards 12x

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
sprints - 15 yard sprints 10x w/ various start positions
hang cleans - 6 x 2-3
rdl's - 4 x 4
push jerk - 4 x 4
pulls to the face - 4 x 6
dumbell shoulder circuit
ab work