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    BJJWorkout

    Uploaded by

    aomarkishk

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    BJJWorkout

    Uploaded by

    aomarkishk
    7 views2 pages

    Copyright

    © © All Rights Reserved

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    DOCX, PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    7 views2 pages

    BJJWorkout

    Uploaded by

    aomarkishk

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    You are on page 1of 2

    Warm Up before each session.

    Use a circuit of BJJ specific movements to warm up:

     Sit throughs x 15
     Chest to chest sweeps x 15
     Stand up technique x 15
     Triangles x 15
     Hip ups x 15

    See video here of example warm up

    Session 1

    Exercise Sets Reps Notes


    Barbell Front Squats 4 6-8
    Barbell Push Press 4 6
    Barbell Bench Press (Floor) 3 6-10
    Chin Ups 3 max
    Airdyne Bike 2 Tabata Intervals 1 min rest between intervals
    Session 2

    Exercise Sets Reps Notes


    High Pulls 4 5
    Split Squats 2 10
    Barbell Squat & Press 2 10
    Barbell Rows 2 6
    Turkish Get Ups 2 8 2 sets on each ‘side’

    Session 3

    Exercise Sets Reps Notes


    Hindu Press ups 2 Max reps
    Shoulder Bridge Presses 2 Max reps
    Stability Ball Hamstring Curls 2 20
    Stability Ball Back Extensions 2 10
    Stability Ball Pikes 2 10

    The Add-On-Approach

    Day Exercise Sets Reps Notes


    1 Barbell Front Squats 2 6-8
    1 Plyometric Rotational 1 12
    Jumps
    2 kettlebell clean & 3 10 3 sets per arm
    Press
    3 Chin Ups 2 max
    3 Clap/Plyo Press Ups 2 8

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