gamespeed training 08_11_07

Saturday:
coffee
grappling / jiu jitsu
tempo sprints - total vol. 1200 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
agility ladder work
sprints - 15 sprints at 10 yards
hang cleans - 6 x 3
front squats - 6 x 4
dumbell pull-overs - 4 x 8
leg curls - 4 x 12
dips - 4 x 10
dumbell shoulder circuit - 3 x 10
ab circuit

Tuesday:
foam roller work
hip mobility
tempo sprints - 4 x 300 yard tempo (1200 total yards)

- tried to make each 300 within a min. with 45 second rest
static holds

Wednesday:
angels / leg kicks / devils / push-ups - 5/5/5/10 - 2x
tire flipping
sledge hammer work
body weight movements
kettlebell complexes

Thursday:
foam roller work
droms
sprints - 10 x 15 yard sprints
med ball complexes
hang snatch - 8 x 2-4
glute ham raises - 4 x 8
bulgarian split squats - 4 x 8 w/ xvest
pull-ups - 4 x 12
dumbell shoulder circuit - 3 x 8
static holds

Friday:
coffee
rest day

gamespeed training 08_04_07

Saturday:
coffee
grappling / jiu jitsu
tempo sprints - total vol. 1200 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
gpp - 6 min.
agility ladder work
hang power clean - 6 x 3
barbell dead lifts - 6 x 3
close grip pull-downs - 4 x 6
dips - 4 x 10
dumbell shoulder circuit - 3 x 10
static holds

Tuesday:
foam roller work
hip mobility
tempo sprints - total volume 1200 yards
static holds

Wednesday:
foam roller work
angels / leg kicks / devils / push-ups - 5/5/5/10 - 2x
agility ladder work
push jerks - 6 x 3
dead stop squats - 6 x 4
fat man pull-ups - 4 x 15
push-ups (complex set w/ fat man pull-ups) - 4 x 12
single leg rdl's w/ kettlebell - 3 x 6 each leg
ab work

Thursday:
foam roller work
tempo sprints - 1200 total yards
med ball complexes

Friday:
coffee
rest day