Mon 1/24/11

"To accomplish great things, we must not only act but also dream, not only plan but also believe." - Anatole France


Warm up:

Jump rope - 3 mins

Work up:

Bench Press - 5 sets x 5 reps

Full sit up - 2 sets x 20 reps

Plank hold - 1 min

Medicine ball twist slams - 2 sets x 10 reps

Dumbbell twists - 2 sets x 10 reps

Stretch - Protein shake - Shower

Mon 1/17/11

"No one can really pull you up very high - you lose your grip on the rope. But on your own two feet you can climb mountains." - Louis Brandeis



Warm up:

Each exercise 30 secs, 1 round

Sprawls on Swiss Ball
Shoot w/bungee
Frogs
Bear crawls w/bungee
Shrimps w/Swiss ball
Technical stand up
Duck walks
Crab walks

Workout:

Hang cleans - 5 sets x 5 reps

Squats - 5 sets x 5 reps

Bench press - 5 sets x 5 reps

BJJ:

Pass the guard drill - 5 mins

Open guard drill - 5 mins

Hold side control/get guard drill - 5 mins

Knee on belly/escape drill - 5 mins

Stretch - Protein shake - Shower

Wed 1/12/11

"We should be too big to take offense and too noble to give it." - Abraham Lincoln


Warm up:

Each exercise 30 secs, 1 round

Sprawls on Swiss Ball
Shoot w/bungee to partner lift
Frogs
Bear crawls w/bungee
Shrimps w/Swiss ball
Technical stand up
Duck walks
Crab walks

Workout:

Open & pass guard drill - 5 min

Keep side control (5 sec) drill - 5 min

Escape side control drill - 5 min

Defend pulling guard from standing - 10 min

Roll - 15 mins

Stretch - Protein shake - Shower

Mon 1/10/11

"Regret for the things we did can be tempered by time; it is regret for the things we did not do that is inconsolable." - Sydney J. Harris



Warm up:

Each exercise 30 secs, 1 round

Sprawls on Swiss Ball
Shoot on 100lb heavy bag w/bungee
Frogs
Bear crawls
Shrimps
Technical stand up
Duck walks
Crab walks

Workout:

Open guard drill - 5 mins

Pass guard drill - 5 mins

Anaconda choke drill - 5 mins

Darce choke drill - 5 mins

Pull guard and defense drill - 10 mins

Roll - 15 mins

Bench press - 5 sets x 5 reps

Hang cleans - 5 sets x 5 reps

Squats - 5 sets x 5 reps

Stretch - Protein shake - Shower

Sun 1/9/11

"Optimism is essential to achievement and is also the foundation of courage and of true progress." - Nicholas Murray Butler

Warm up:

Jump rope - 3 mins

Workout:

Each exercise 30 secs, 1 min rest between rounds for 3 rounds

Sprawls on Swiss Ball
Shoot on 100lb heavy bag w/bungee
Frogs
Bear crawls
Shrimps
Technical stand up
Duck walks
Crab walks

Stretch - Protein shake - Shower

Sat 1/8/11

"Conditions are never just right. People who delay action until all factors are favorable do nothing." - William Feather




Warm up:
Jump rope - 3 mins
Agility ladder - 3 mins

Workout:

Bench press - 5 sets x 10 reps

Squats - 5 sets x 10 reps

Bent over rows - 5 sets x 5 reps

Full sit ups - 2 sets x 15 reps

Plank hold on Swiss ball - 90 secs

Medicine ball twist slams - 1 set x 10 reps

Dumbbell twists - 2 sets x 10 reps

Stretch - Protein shake - Shower

Wed 1/5/11

"No trumpets sound when the important decisions of our life are made. Destiny is made known silently." - Agnes De Mille


Warm up:

Agility Ladder - 3 mins

Workout:

Dead lift - 5 sets x 5 reps

Push press - 5 sets x 5 reps

Smith Machine shrugs - 5 sets x 5 reps

Full set ups - 2 sets x 15 reps

Plank hold/swiss ball - 2 min

Dumbbell twists - 2 sets x 10 reps

Stretch - Protein shake - Shower

Tues 1/4/11

"Only he who keeps his eye fixed on the far horizon will find his right road." - Dag Hammarskjold



Warm up:

Jump rope - 3 mins

Workout:

Each exercise 30 secs - 1 min rest between rounds - 3 rounds

Sprawls
Shoots
Bear crawls
Frogs
Shrimps
Technical stand up
Duck walks

Stretch - Protein shake - Shower

Mon 1/3/11

"The most drastic, and usually the most effective, remedy for fear is direct action" - William Burnham


Warm Up:

Each exercise 30 secs:

Sprawls
Shoots
Frogs
Bear crawls
Technical stand ups
Duck walks

Workout:

Bench press - 5 sets x 5 reps

Hang cleans - 5 sets x 5 reps

Squats - 5 sets x 5 reps

Stretch - Protein shake - Shower