week 02_19_06
Sunday:
grappling and jiu-jitsu class
group stretch
240 straight ab reps / 65 push-ups / 100 bodyweight squats
drills / live rounds
Monday:
gpp- pogo jumps / shuffle splits / jumping jacks: 30 sec. ea. 3x
droms
yoga
Tuesday:
grappling and jiu-jitsu class
group stretch
340 straight ab reps / 25 push-ups / 100 bodyweight squats
drills / live rounds
Wednesday:
droms - rotational work
4-way neck - 2 rounds 10 reps each direction
split jerks- 6x2
-followed by 1 depth jump
dead stop squats- 6x2
-followed by 1 box jump
russsian split jumps- 3x2 with a heavy bag
single leg box squats- 3x8 ea. leg
dumbell rows- 3x8
rice digs - 3 x 25
leg raises
Thursday: coffee and yoga
Friday:
droms and med ball rotational work
neck bridges
hang clean - 6 x 2
-followed by 2 med ball vert jumps
snatch grip deadlifts- 5x5
-followed by meb gall wood chop to push press
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
swiss ball rotational twists- 3x12 ea. side
Saturday:
yoga / hike / bike or something
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