week 02_05_06
Sunday:
grappling and jiu-jitsu class
group stretch
250 straight ab reps / 50 pushups / 100 bodyweight squats
drills / live rounds / drills / live rounds
Monday:
gpp warm up: pogo jumps / shuffle jumps / jumping jacks 3x 30sec.
form run: lunges/high knees/butt kicks/frankensteins/skip variations
hip mobility: duck unders / hurdle step overs
cone drills: 3 movements 3x (focus is head positioning)
body weight circuit: medball squat 2 push press / push ups / hip thrusters - 3 continuous rounds with no break 15 reps of each.
depth drops: 24" box - step off and stick landing position 2x5
depth jumps: 24" box - 2x5
box jumps: 40" box - 2x5
lateral box jumps: 40" box - 3x3 from ea. side
agility ladder: 4 movements continuous 2x
static holds: partner pull-up holds / lunge holds 25 sec ea. 2x
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
complex: repeat complex 6x w/ 1min. rest
rdl- x3
high pull- x3
back squat 2 push jerk- x3
good mornings- x3
barbell rows- x3
sand bag get-ups- 3x2 ea. shoulder
see-saw press- 3x8
russian twists- 2x25
rice digs - 3 x 25
Thursday: coffee
Friday:
flying to nj for renegade seminar
Saturday:
renegade seminar
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