gamespeed training 07_12_07

Thursday:

Started my Myrtle Beach vacation - hung out with my great friend Dr. David Haught. He's an old college roomate and has his doctorate in physical therapy.

coffee

dynamic warm-up consisted of frisbee on the beach and some swimming

at the gym

angels / leg kicks / devils / push-ups - 5/5/5/10 - 2x

tumbling

overhead squats / drop snatches for prep - 4 x 4

hang power clean - 6 x 3

dead start squats - 5 x 4

hammer strength high lat pull-down - 4 x 6

fat bar barbell curls - 4 x 12 (can't believe i even did these! i'm not a 2 tickets to the gun show guy!)
kettlebell complexes
various med ball complexes

at the Combat Zone:MMA gym

grappling / jiu jitsu for over an hour - real good roll with several new people

Friday:
coffee
tempo sprints in the water at the beach - have no idea how far

static holds in the warter with waves hitting me

Saturday:

coffee

seafood

just chilled and discussed therapy methods and went out for some grub

Sunday:
foam roller work
angels / leg kicks / devils / push-ups - 5/5/5/10 - 2x
tumbling
overhead squats / drop snatches for prep - 4 x 4
hang power snatch - 6 x 4
clean pulls - 4 x 4
chest supported rows - 4 x 6

single-arm flat dumbell presses - 3 x 8 each arm

kettlebell complexes
my vacation came to an end - not good, not ready to go home!

Monday:

back in the burg!
static holds

droms

tempo sprints - 15 x 60 yard sprints

ab circuit

Tuesday:
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
hang clean to push press 1 clean 2 presses - 6 sets
box squats - 4 x 6
reverse-grip lat pull-downs - 4 x 8
dumbell shoulder circuit
ab work

Wednesday:
coffee
grappling / jiu jitsu.

active warm-up with tie-ups and light take downs

rolled for 12 - 3 min. rounds with 30 seconds rest between rounds

tire flips and sledge hammer work

Thursday:

foam roller work

angels / leg kicks / devils / push-ups - 5/5/5/10 - 2x

hurdle duck unders and tumbling

agility ladder work

back pedal and breaks - 10 for 10 yards
hang high pulls- 6 x 3 (heavy)

bench press - 6 x 3

seated rows - 4 x 8

reverse hypers on swiss ball - 4 x 10

drop snatch - 4 x 4

various med ball complexes

Friday:

droms

static holds

tempo sprint work - 1000 total yards

Just Because!

gamespeed training 06_21_07

Saturday:
coffee
tempo sprints - total vol. 840 yards
kettlebell complexes
various med ball complexes

Sunday:
coffee
rest

Monday:
foam roller work
angels / leg kicks / devils / push-ups - 5/5/5/10 - 2x
droms and sprint mechanics
agility ladder work
hang power clean - 6 x 3 (with 3 box jumps after sets 2/4/6)
bulgarian split squats - 4 x 8 each leg
close grip pull-downs - 4 x 6
single arm dumbell press - 3 x 8
cuban press - 3 x 10
static holds

Tuesday:
foam roller work
angels / leg kicks / devils / push-ups - 5/5/5/10 - 2x
rode the bike for 30 min.
rode the indo board for about 15 min.

Wednesday:
grappling / jiu jitsu.
active warm-up with tie-ups and light take downs
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 10x
hang snatch - 6 x 3
clean pulls - 4 x 4
fat man pull-ups - 4 x 15
dumbell shoulder circuit
ab work

Friday:
coffee
rest day