week 01_29_06
Sunday:
grappling and jiu-jitsu class
group stretch
200 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:
stair runs with 20lb vest - 6 flights 10x (warm up)
4-way neck - 2 rounds 10 reps each direction
med ball complex: repeat complex 5 w/ 45 sec. rest
wood chop to push press - x5
quick slams- x5
med ball split jumps- x5
sand bag get-ups- x3 per side
med ball vert jumps- x5
heavy bag work - 5 x 3 min. rounds
med ball sit-ups - 10 min. straight time
rice digs - 3 x 25
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
barbell complex work : reference renegade training
i. Power Clean - hang (PC) to Front Squat (FS)
ii. Front Squat (FS) to Push Press (PP)
iii. Back Squat (S) to Split Jerk (SJ)
1. PC / FS 2:1 x 3
2. PC / FS 1:2 x 3
3. FS / PP 2:1 x 3
4. FS/PP 1:2 x 3
5. S/SJ 2:1 x 3
6. S/SJ 1:2 x 3
7. PC / FS 3:1 x 2
8. PC / FS 1:3 x 2
9. FS / PP 3:1 x 2
10. FS/PP 1:3 x 2
11. S/SJ 3:1 x 2
12. S/SJ 1:3 x 2
pull-ups/chin ups - 6 x ?
cuban press - 3 x 12
Saturday:
hiking at local park
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