9/12/14 - SJJIF Worlds Tournament Training Day 3

Tonight, I missed class, so I went to the 24 Hour Fitness gym in West Covina and then some training at home after that on the mats.

Warm Up

Barbell Bench Press - 135lbs, 225lbs, and 280lbs - 10 reps

Workout

Barbell Bench Press - 315lbs, 335lbs, and 355lbs - 1 rep, 2 sets - 320lbs - 2 reps, 300lbs - 6 reps, and 280lbs - 12 reps
Stability Ball Push Ups (One Stability on each hand) - 4 sets - 15 reps - 45 seconds rest between each set
Cable Rows with Scramble Grip Trainers - 150lbs, 225lbs, and 3 sets - 285lbs - 8 reps - 45 seconds rest between each set
Hoist Pull Down Machine (Supinated Grip) - 3 sets - Level 18 - 12 reps - 30 seconds rest between each set
Weighted Jump Squats - 4 sets - 25lbs - 10 reps - 30 seconds rest between each set
Barbell Plyometric Lunges - 4 sets - 20lbs - 10 reps - 30 seconds rest between each set
Stability Ball Pullover Crunches - 3 sets - 10lbs - 15 reps - 30 seconds rest between each set
Foam Rolling - 5 minutes

A couple of hours after that, when I went home. I did the following workout on the mats for 30 minutes

Triangles
Stationary Shrimps
Single Leg Hip Extensions for each side
Butt Scoots 
Alligator Crawls
Bear Crawls
Neck Rolls
Bridges
Static Stretching