week 01_22_06
Sunday:
grappling and jiu-jitsu class
group stretch
240 straight ab reps / 50 pushups / 100 bodyweight squats
drills / live rounds / drills / 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
4-way neck - 2 rounds 10 reps each direction
barbell complex: repeat complex 5 or 6 times w/ 45 sec. rest
stiff-legged deadlifts - x5
up-right rows - x5
back squats/push press - x5
good mornings - x5
barbell rows - x5
med ball sit-ups - 10 min. straight time
rice digs - 3 x 25
* perform complex while wearing 20lb vest
Thursday: more coffee
Friday:
dynamic warmup/gpp - burpees / mt climbers / push-ups / hippops
hip mobility
4-way neck - 2 rounds 10 reps each direction
band backpedals and shuffles - 2 x 5 each direction
explosive circuit:
squat jumps - x10
plyo push-ups - x10
knee tucks - x10
med-ball quick slams - x10
knee 2 standing broad jump - x5
med-ball wood chop 2 vert jump - x5
pull-ups/chin ups - 6 x ?
cuban press - 3 x 12
Saturday:
hiking at local park
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