29.12.11:

Power Athlete Training Plan:

Type: Power
Warm-up w/ Technique Drills
Then...
10 x 60m Sprints - All Out Efforts
Then...
10 x 2 Clean & Jerk @ 85% 1RM
Then...
AMRAP 10
10 x Power KB "Wall Balls" @ 45# +
20 x Bulgarian Bag "Ball Slams" @ 40# Bulgarian Bag

28.12.11:

MMA Training Plan:

Type: Power-Endurance
Warm-up w/
3 x 15 Push-Ups
3 x 20 Squat Jumps
3 x 25 RTW @ 26# KB (Both Ways - 50 Total)
Then...
10 x Bridge Press @ 135# +
20 x Supine Lateral Heavy Bag Slams
Five Rounds
Then...
1 Min Rest
Then...
20m Farmer's Carry @ 2 x 70# KBs +
10 x Clinch Heavy Bag Slams
Five Rounds
Then...
1 Min Rest
Then...
10 x KB Wall Ball @ 45# KB +
20 x Arm-Throws @ Bulgarian Bag
Five Rounds

26.12.11:

Reconditioning Series:

Type: Technique, Power-Endurance
Warm-Up w/ Cal-Dev
3 x 26 Push-Ups
3 x 30 Sit-Ups
3 x 8 Pull-Ups
No Rest Between Sets
Focus - Rate of movement, Form, Fatigue
Then...
1-1-1-1-1
Quadruplet (1 x Clean + 1 x Power Clean + 1 x Push Press + 1 x Push Jerk)
Then...
"After Party"
10 x KB Hi-Pull
10 x KB Hi-Pull (Other Arm)
10 x Weighted Sit-Ups @ Bulgarian Bag
AMRAP 20
Then...
Cool-Down

17.12.11:

Type: Strength, Power

Warm-up w/
10 min KB Complex
Then...
Push-Press Drop Set
Max reps @ 135# +
Max reps @ 115# +
Max reps @ 95 # +
5 min rest
Two rounds
Then...
800m Farmers Carry @ 2 x 50#
Then...
200 x Flutter Kicks