Mon 8/30/10

"The will to win is important, but the will to prepare is vital." - Joe Paterno



Warm up:

Clinch fight - 3 mins

Workout:

Bench press - 8 sets x 5-8 reps

Incline dumbbell bench press holding one up while pressing the other - 3 sets x 8 reps

Seated shoulder press pyramid up & down - 8 sets x 5-8 reps

Super set: Lateral raises - 1 sets x 20 reps
Upward dumbbell rows - 1 sets 10 reps

Tricep press down pyramid up & down - 6 sets x 5-8 reps (last set 30 reps)

Stretch - Protein shake - Shower

Sun 8/29/10

"Great works are performed not by strength but by perseverance." - Samuel Johnson


Warm up:

Jump rope - 3 mins
Weighted shadow box - 3 mins
Shadow box - 3 mins

Workout:

Focus mitts - 3 mins x 10 rounds
Shoe shine on focus mitts - 3 mins
1 -2/hooks/upper cuts - 3 mins

V-ups - 20 reps
Scissor kicks w/medicine ball weaving - 20 reps
Twisting medicine ball throw - 20 reps
Crunches w/medicine ball passing around the legs - 20 reps
Crunches w/medicine ball toe touches - 20 reps

Stretch- Protein shake - Shower

Thurs 8/26/10

"Adversity cause some men to break; others to break records." - William A. Ward



Warm up:

Circuit: - Tire flip - Sledge hammer on tire 20 hits - Tire flip - Sledge hammer on tire 20 hits - Tire flip - Sledge hammer on tire 20 hits

Pull ups - 2 sets x 6 reps

Workout:

Power Cleans - 4 sets x 5 reps

Bent over bar rows - 4 sets x 10 reps

Lower pulley rows with Gi - 3 sets x 10 reps

Bent over dumbbell rows w/chest on bench - 3 sets x 10 reps

Bar pulley curls - 4 sets x 5 reps

Alternating 3 type curls (lower portion/upper portion/full motion) - 3 sets X 12 reps

Reverse dumbbell curls - 3 sets x 10 reps

Wrist roller w/ wrist curls at top - 4 sets x 10 reps of wrist curls

Stretch - protein shake - shower

Wed 8/25/10

"If you don't do whats best for your body, you're the one who comes up on the short end." - Julius Erving



Warm up:

Jump rope - 3 mins
Weighted shadow box - 3 mins
Savate front kicks - 20 reps each leg

Workout:

Heavy bag - 3 rounds x 3 mins

Thai kicks on heavy bag - 30 kicks each leg

Stretch - Protein shake - Shower

Tues 8/24/10

“Dreams and dedication are a powerful combination.” - William Longgood



Warm up:

Jump rope - 3 mins

Circuit: Each exercise 30 secs, no rest in between

Sprawls
Shoots
Frogs
Bear Crawls
Shrimps
Plyo bridge
Technical stand up
Duck walk

Workout:

Kamuras from guard drill - 3 mins
Passing/defending open guard drill - 3 mins
Taking/defending the back - 3 mins

Roll - 15 mins

Stretch - Protein shake - Shower

Mon 8/23/10

"It is our attitude at the beginning of a difficult task which, more than anything else, will affect It's successful outcome." - William James

Warm up:

Bear crawls - 112'

Shoulder circles - 2 mins

Workout:

Bench press - 5 sets x 5 reps

Incline bench press - 3 sets x 10 reps

Super set: Decline flyes & dumbbell press - 3 sets x 10 reps

Arnold press - 4 sets x 5 reps

Upward rows - 3 sets x 10 reps

Super set: Lateral raise - 3 sets x 10 reps & Front raise - 3 sets x 10 reps

Weighted dips - 3 sets x 10 reps

Incline tricep extension - 3 sets x 10 reps

Reverse tri push downs - 3 sets x 10 reps

Weighted crunches - 2 sets x 50 reps

Medicine ball twist throws - 2 sets x 10 reps

Stretch - protein shake - shower

Fri 8/20/10

"In the midst of movement and chaos, keep stillness inside of you." - Deepak Chopra



Warm up -

Agility Ladder - 3 mins

Swiss ball wall squats - 3 sets x 10 reps


Workout -

Squats - 5 sets x 5 reps

Lunges - 3 sets x 8 reps

Calf raises - 4 sets x 12 reps

Shrugs - 4 sets x 5 reps

Circuit - 3 times:
Push ups - 10 sets
Jump squats - 10 reps
Medicine ball slam - 10 reps
Dumbbell swing - 10 reps

Weighted crunches - 4 sets x 20 reps

Stretch - Protein shake - shower

Wed 8/18/10

“You've got to get up every morning with determination if you're going to go to bed with satisfaction.” - George Lorimer


Warm up:

Circuit - Tire flip - Sledge hammer on tire 20 hits - Tire flip - Sledge hammer on tire 20 hits

Workout:

Dead lifts - 4 sets x 5 reps (315lbs last set)

Weighted Pull ups - 3 sets x 5 reps

Lat pull downs with Gi - 4 sets x 10 reps

Bent over lower pulley rows - 3 sets x 10 reps

Bar curls - 4 sets x 5 reps

Hammer curls 3 sets X 10 reps

Reverse curls - 3 sets x 10 reps

Wrist curls - 4 sets x 10 reps

Stretch - protein shake - shower

Tues 8/17/10

"The greatest discovery of my generation is that a human being can alter his/her life by altering his/her attitude." - William James


Warm up:

Agility ladder feet - 3 mins
Shadow box - 2 rds x 3 mins
Dumbbell clean & jerk - 10 reps

Workout:

Focus mitts - 4 rds x 3 mins
Heavy bag - 4 rds x 3 mins

Ab work:

Crunch toe touches - 20 reps
Crunches - 20 reps
Leg raises - 2 reps
Scissors - 20 reps
Toes in the air - 20 reps
Crunches - 20 reps

Stretch - Protein shake - Shower

Mon 8/16/10

"We must be willing to let go of the life we planned so as to have
the life that is waiting for us." - E. M. Forester




Mon:

Hand step up - 2 sets x 10 reps

Push ups - 3 sets x 10 reps

Workout:

Bench press - 5 sets x 5 reps

One arm dumbbell press on Swiss ball - 3 sets x 10 reps

Peck deck - 3 sets x 10 reps

Seated smith machine shoulder press - 4 sets x 5 reps

One arm dumbbell shoulder press on Swiss ball - 3 sets x 10 reps

Scarecrows - 3 sets x 10 reps

Close grip bench press - 3 sets x 10 reps

Over head pulley tri extensions - 3 sets x 10 reps

Dumbbell over head throw extensions - 3 sets x 10 reps

Weighted crunches - 2 sets x 50 reps

Medicine ball twist throws - 2 sets x 10 reps

Stretch - protein shake - shower

Fri 8/13/10

"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will." - Vincent T. Lombardi




Warm up -

Agility Ladder - 3 mins
Lunges - 32'

Workout -

Squats - 5 sets x 5 reps

Bulgarian split squats - 3 sets x 8 reps

Calf raises - 4 sets x 12 reps

Shrugs - 4 sets x 5 reps

Circuit - 2 times
Push ups - 10 sets
Jump squats - 10 reps
Medicine ball slam - 10 reps
Dumbbell swing - 10 reps

Crunches - 2 sets x 50 reps

Seated medicine ball throw twists - 10 reps

Stretch - Protein shake - shower

Wed 8/11/10

"A bird doesn't sing because it has an answer, it sings because it has a song" - Maya Angelou



Warm up:

100lb Heavy bag flip - 2 sets x 10 reps
Pull ups - 2 sets x 8 reps
Supermans - 10 reps

Workout:

Dead lifts - 2 sets x 5 reps

Lat Pull downs - 3 sets x 8 reps

Seated rows - 3 sets x 10 reps

Straight arm pull downs - 3 sets x 10 reps

Bar curls - 4 sets x 5 reps

Preacher dumbbell curls - 3 sets x 10 reps

Reverse dumbbell curls - 3 sets x 10 reps

Wrist bar curls - 3 sets x 10 reps

Stretch - protein shake - shower

Mon 8/9/10

"Everyone has his burden. What counts is how you carry it." - Merle Miller



Mon:

Bear Crawls - 64'

Push up ladders Alt.- 1-2-3-4-5-5-4-3-2-1

Workout:

Bench press - 4 sets x 5 reps

Incline dumbbell press - 3 sets x 10 reps

Dumbbell Flyes on Swiss ball - 3 sets x 10 reps

Push press - 3 sets x 5 reps

Leaning lateral raise - 3 sets x 10 reps

Front raise bar - 3 sets x 10 reps

Weighed dips - 3 sets x 10 reps

Kick backs laying on bench - 3 sets x 10 reps

Weighted crunches - 3 sets

Leg raise throwers - 1 set

Stretch - protein shake - shower

Fri 8/6/10

"One of the true tests of leadership is the ability to recognize a problem before it becomes an emergency." - Arnold Glasow




Warm up -

Agility Ladder - 2 mins
Jump rope - 2 mins

Workout -

Squats - 4 sets x 5 reps

Lunges - 3 sets x 8 reps

Calf raises - 4 sets x 12 reps

Shrugs - 4 sets x 5 reps

Circuit - 3 times
Push ups - 10 sets
Jump squats - 10 reps
Medicine ball slam - 10 reps
Dumbbell swing - 10 reps

Stretch - Protein shake - shower

Thurs 8/5/10

"You must be on top of change or change will be on top of you." - Mark Victor Hansen


Warm up:

Circuit: Each exercise 30 secs, no rest in between

Sprawls
Shoots
Medicine ball push ups
Bear Crawls
Shrimps
Plyo bridge
Technical stand up
Duck walk

Workout:

Focus mitts - 3 mins x 3 rounds
Thai pads - 10 kicks each leg
Heavy bag - 10 kicks each leg

Stretch - Protein shake - Shower

Wed 8/4/10

"You have to expect things of yourself before you can do them." - Michael Jordan



Warm up:

Circuit - Tire flip - Sledge hammer on tire 20 hits - Tire flip - Sledge hammer on tire 20 hits

Workout:

Dead lifts - 4 sets x 5 reps (300lbs last set)

Weighted Pull ups - 3 sets x 5 reps

Bent over bar rows - 4 sets x 10 reps

One arm lat pull downs - 3 sets x 10 reps

Super set: Bar curls - 4 sets x 5 reps Hammer curls 4 sets X 10 reps

24s dumbbell curls - 3 sets x 12 reps

Reverse curls - 3 sets x 10 reps

Behind back wrist curls - 4 sets x 10 reps

Stretch - protein shake - shower

Tues 8/3/10

"If you do not conquer self, you will be conquered by self." - Napoleon Hill


Warm up:

30 sec each exercise, no rest in between:

Sprawls -
Shoots -
Bear crawls -
Elbow escapes -
Technical stand ups -
Duck walks -

Pass Guard drills

Gi choke from the back

Roll

Stretch - Protein shake - Shower

Mon 8/2/10

"Any fact facing us is not as important as our attitude toward it, for that determines our successes or failure." - Dr. Norman Vincent Peale


Mon:

Agility ladder - Hands x 3 mins

Plank to Push up x 10 reps

Workout:

Bench press - 4 sets x 5 reps

Incline bench press - 3 sets x 10 reps

Close grip bench press - 3 sets x 10 reps

Alt seated dumbbell press - 3 sets x 10 reps

Super set: Lateral raise - 3 sets x 10 reps
Front raise - 3 sets x 10 reps

Skull crushers - 3 sets x 10 reps

Super set: One handed press down - 3 sets x 10 reps
One handed reverse press/d - 3 sets x 10 reps

Weighted crunches - 3 sets

Leg raise throwers - 1 set

Stretch - protein shake - shower

Fri 7/30/10

"Very often a change of self is needed more than a change of scene." - Arthur Christopher Benson




Warm up -

Crab walk x 40'
Bear Crawl x 40'

Ladder: 1-2-3-4-5-5-4-3-2-1 Reps
Push ups
Pull ups
Squats

Workout -

Circuit - 3 times
Push ups - 10 sets
Jump squats - 10 reps
Medicine ball slam - 10 reps
Dumbbell swing - 10 reps

Stretch - Protein shake - shower