training 03_24_07

Saturday:

Cleveland NEXTLEVEL FOOTBALL Combine
- was a great day was some fabulous athletes. some of the best i've seen in some time.

Check out the results

Sunday:
coffee and static holds
mountain biking for a few hours

Monday:
reverse hypers - 3 x 10
over-head squats w/ iron wood bands - 3 x 10
hip mobility
ab work
burpee / jump rope complex for gpp - 6 min.
snatch - 8 x 3
snatch pulls - 4 x 4
front squats - 4 x 3/5
dumbell push press - 3 x 6
pull-ups - 4 x 6/8 explosive rip and catch reps
plank - 1 min
side planks - 30 sec. per side
horse pose - 30 sec. per side
prone cobra - 30 sec.

Tuesday:
reverse hypers - 3 x 10
over-head squats w/ iron wood bands - 3 x 10
circuit - treadmill sprint 15 sec. / medball woodchops 5x / ab work 15x / push-ups 10x
- repeat as many rounds as possible in 20 min.

Wednesday:
grappling complex: clock set to 3 min. round with 30 seconds rest.

-shadow box

-drop steps

-bag work

-sprawls

-abs

Thursday:
reverse hypers - 4 x 10

duck unders - 4 x 8

turkish-get-ups - 4 x 3 per side

v-ups - 4 x 15
sprint accels w/ iron wood bands - 5 x 3
power cleans - 8 x 2
jump shrugs - 4 x 4
suspended band push-ups w/ iron wood bands - 4 x 8

weighted hyper extentions - 3 x 6-8
med ball work

Friday:
droms
med ball complexes
core work
static stretch cool down

training 03_17_07

Saturday:
coffee and rest

Sunday:
coffee and static holds
did some construction work with Joe again.

Monday:
reverse hypers - 3 x 10
over-head squats w/ iron wood bands - 3 x 10
hip mobility
turkish get-ups - 3 x 5 per side [ super-set ] w/ chinnies 3 x 5 per leg
band accels w/ iron wood bands - 5 x 3
hang power snatch from the blocks - 6 x 3
drop cleans (like drop snatch only w/ clean rack grip) - 4 x 5
bradford press - 4 x 6
single-arm pull-downs - 4 x 6 per side
cuban press - 3 x 8
plank - 1 min
side planks - 30 sec. per side
horse pose - 30 sec. per side
prone cobra - 30 sec.

Tuesday:
grappling / jiu-jitsu class
group stretch
live rounds
ab circuit

Wednesday:
grappling complex: clock set to 3 min. round with 30 seconds rest. complete in the circuit as many times as possible in 3 min. then rest and repeat
- 15 second treadmill sprint
- med ball woodchops 5x
- med ball russian twists 10x
- pull-up variation 8x
- push-up or dumbell pummel 6x each arm

* went 8 rounds

Thursday:
reverse hypers - 3 x 10
over-head squats - 3 x 8
bw wide stance squats for glute activation work w/ iron wood bands around my knees- 2 x 10 gpp - burpees 5x / jumping jacks 30x / mt climbers 20x / shuffle splits 30x - 3 min.
roman chair sit-ups - 4 x 10
hang power clean from boxes - 6 x 3
split jerks - 4 x 4
jump squats - 6 x 3
split squats - 3 x 6 per leg
pulls to the face w/ iron wood bands - 3 x 8
knees to elbows - 2 x 8
plank - 1 min.
horse pose - 30 sec. each side
prone cobra - 30 sec.
static stretch cool down

Friday:
droms
med ball complexes
core work
static stretch cool down

training 03_10_07

Saturday:
coffee and droms

drove out to see and visit with Reggie Germany in Columbus, OH.
it was a great time, we shared some war stories and discussed how we can help to escalate the level of young athletes.
check out his site when you get a chance

Sunday:
coffee and static holds

did some construction work with Joe of MAC Fitness...gett'n ready for the big move!

Monday:
glute and hip activation work w/

iron wood bands - 3 rounds
reverse hypers - 3 x 10
chinnies and v-ups
over-head squats - 3 x 10
gpp - burpees 5x / jumping jacks 30x / mt. climbers 20x / shuffle splits 30x - 6 min.
hang power snatch - 6 x 3
front squats - 4 x 5
snatch grip push press - 4 x 5
dumbell pull-overs - 3 x 8
plank - 1 min
side planks - 30 sec. per side
horse pose - 30 sec. per side
prone cobra - 30 sec.

Tuesday:
grappling / jiu-jitsu class
group stretch
live rounds
ab circuit

Wednesday:
grappling / jiu-jitsu work - great workout. there were 8 of us.

Thursday:
reverse hypers - 3 x 10
over-head squats - 3 x 8
bw wide stance squats for glute activation work w/ iron wood bands around my knees- 2 x 10
treadmill tempo sprints w/ push-ups or ab movement - 15 min.
hang power clean from boxes - 6 x 3
clean pulls - 4 x 4

push press - 4 x 6
dumbell walking lunges - 3 x 6 per leg
pulls to the face w/ iron wood bands - 3 x 8
knees to elbows - 2 x 8
plank - 1 min.
horse pose - 30 sec. each side
prone cobra - 30 sec.
static stretch cool down

Friday:
droms
med ball complexes
core work
static stretch cool down

LOCAL GUY FROM THE "BURGH"

HERE IS WHAT THE SCOUTS MEAN BY ROLLING ON A 40 START!

training 03_03_07

Saturday:
coffee and bridges

Sunday:
coffee and static holds

Monday:
glute and hip activation work w/ iron wood bands - 3 rounds
reverse hypers - 3 x 10
ab and static hold work
hurdle duck unders - 3 x 10
tread mill sprints - 10 mins.
hang snatch off of boxes - 8 x 3
front squats - 4 x 3
snatch grip push press - 4 x 3
wide grip pull-ups w/ xvest - 6 x 3
cuban press - 3 x 8
plank - 1 min
side planks - 30 sec. per side
horse pose - 30 sec. per side
prone cobra - 30 sec.

Tuesday:
grappling / jiu-jitsu class
group stretch
live rounds
ab circuit

Wednesday:
grappling / jiu-jitsu work - great workout. had police officers and some guys show up that haven't been around in some time.

Thursday:
reverse hypers - 3 x 10
hurdle duck-unders - 3 x 8
glute activation work w/ iron wood bands - 2 rounds
gpp - burpees / jumping jacks / mountain climbers / shuffle splits - 6 min.
hang power clean from boxes - 8 x 3
clean pulls - 4 x 3 (worked heavier loads this week)
dumbell walking lunges - 6 trips (about 5 steps per leg)
pulls to the face w/ iron wood bands - 3 x 8
dips w/ body weight - 2 x failure
dumbell windmills - 3 x 6 per side
plank - 1 min.
horse pose - 30 sec. each side
prone cobra - 30 sec.
static stretch cool down

Friday:
droms
med ball complexes
core work
static stretch cool down