week 01_09_06
Sunday:
grappling and jiu-jitsu class
group stretch
150 straight ab reps / 50 pushups / 100 bodyweight squats
live rounds
Tuesday:
grappling and jiu-jitsu class
group stretch
240 straight ab reps / 50 pushups / 100 bodyweight squats
live rounds
Wednesday:
dynamic warmup/gpp - burpees / jumping jacks / bodyweight squats
hip mobility
zercher squats - 225lb 5 sets 8 reps with 20lb weighted vest
close grip hang snatch - 115lb 5 x 3 with 20lb vest
med ball box step-ups - 125lb ball 3 x 5
glute ham raises - 3 x 10
cuban press - 3 x 10 with 30lb chains
dips - bodyweight 3 x 20
med ball russian twists - 2 x 20
4-way neck - 2 rounds 10 reps each direction
Thursday: coffee
Friday:
dynamic warmup/gpp - burpees / pushups / bear crawls
hip mobility
standing push press - 225lb 5 x 3
pull ups - 5 x 5 20lb vest and various grips
heavy bag swings - like dumbell or kb swings but w/ heavy bag 3 x 8
band good-mornings - 2 x 15
cuban press - w/ bands 3 x 10
leg raises - 5 x failure
4-way neck - 2 rounds 10 reps each direction
Saturday:
grappling and jiu-jitsu class
position and submission drills
|
