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