week 01_15_06
Sunday:
grappling and jiu-jitsu class
group stretch
260 straight ab reps / 50 pushups / 100 bodyweight squats
live rounds
Monday: coffee
Tuesday:
grappling and jiu-jitsu class
group stretch
240 straight ab reps / 50 pushups / 50 bodyweight squats
live rounds / drills / live rounds
Wednesday:
wrestling class for 1 hour (focus take downs and positioning)
bear crawls with bands - 3 x 5 combinded with db swings - 3 x 12
dead stop squats - 365lb 5 sets 2 reps (focus on speed)
hang clean - 115lb 5 x 3 with 20lb vest
hang snatch box jumps - 3 x 5 w/ bar and 15lb vest
seated band leg curls- 3 x 20
cuban press - 3 x 10 with 30lb chains
plyometric push ups - 3 x 10 w/ 20lb vest
med ball russian twists - 2 x 20
4-way neck - 2 rounds 10 reps each direction
Thursday: Penguin Game
Friday:
dynamic warmup/gpp - burpees / vert jumps / band explosive lunges hip mobility
one arm inclinde db presses - 100lb db 5 x 8-10 each arm
towel pull ups - 5 x ? 20lb vest and various grips
heavy bag swings - like dumbell or kb swings but w/ heavy bag 3 x 8
band suspended push ups - 2 x 15
cuban press - w/ bands 3 x 10
plank holds - 3 x 30 seconds each hold
4-way neck - 2 rounds 10 reps each direction
Saturday:
stand up work - 10 x 3 min heavy bag rounds
ab circuit - set the stop watch for 15 min and just continually do various ab movements only resting when needed (keep rest short)
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