week 02_12_06
Sunday:
renegade training seminar in nj
Monday:
stranded in newark airport for 12 1/2 hours - quite a mental workout!
Tuesday:
grappling and jiu-jitsu class
group stretch
take down warm ups
live rounds -3 min rounds w/ 1 min rest and then rotate to next opponent. 45 straight min.
Wednesday:
droms - warm up
4-way neck - 2 rounds 10 reps each direction
arnarchy complex: 4 sets of 4 reps
Unit 1:
Split Jerk
Donkey Kicks
Vertical Jumps Forward – medicine ball between ankles.
Unit 2:
Dead Stop Squats
Donkey Kicks
Scoop Throw Backwards
Unit 3:
Russian Split Jumps – barbell on back
Donkey Kicks
Vertical Jumps Backwards
Unit 4:
Hamstring Split Stand ups
Pull ups – Iron Woody Fitness bands hooked to body
Cuban Press – Iron Woody Fitness bands
russian twists- 2x25
rice digs - 3 x 25
Thursday: coffee and yoga
Friday:
droms and med ball rotational work
4-way neck - 2 rounds 10 reps each direction
standing push press - 6 x 2 (185lb focus speed)
-followed by 2 depth jumps
high pulls- 6 x 2 (from the ground w/ snatch grip - 225lb speed)
-followed by 3 plyo push offs (entire body should come off ground)
box step-ups - 3 x 2 (heavy dumbells w/ slow eccentric lowering)
-followed by single leg hyperextensions 5 each leg
cuban press - 3 x12
plate pinches - 3 x ? time
Saturday:
yoga / hike / bike or something
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