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Pick Up Some KB Work (Rotations), Sprints, Sleds, and Wrestling For Second Workout of The Day
Pick Up Some KB Work (Rotations), Sprints, Sleds, and Wrestling For Second Workout of The Day
WorkoutA
GroundWork/BJJTumbling/TGUP/BentPress/WallSquat/GobletSquat
Exercise
Set
Rep
5/3/2
20
A Power Clean
Keep the rest periods short.
B Front Squat
Add weight to each set.
Really try to hold the squeeze in the finished position. Go as heavy as you can and still get
5 reps in.
E Pull-Up
25
Do as many sets as it takes you to get to 25 reps. If it's too easy, add weight.
F Bench Press
10/5/
3/2
10
Keep a couple of reps in the tank on the last set. Lighter weight
G Curl
Keep your eye on slowly increasing the weight.
H Loaded Carry
Bags, Sleds or Walks (waiter, farmer, cross waiter/farmer, press, rack)
Notes:
Pick up some KB work (Rotations), Sprints, Sleds, and Wrestling for second workout of the day.
Clusterloadingforboglifts.Keeprestperiodsshort.
WorkoutB
GroundWorkBJJtumblingTGUP
Exercise
A Kettlebell Clean and Press
Set
Rep
5/3/2
5/3/2
3-7
3-8
15
Do as many sets as it takes you to get to 15 reps. If it's too easy, add weight.
F Bench Press
5/3/2
Pick up some KB work (Rotations), Sprints, Sleds, and Wrestling for second workout of the day.
Warm up with a few easy reps before you start counting the sets. All five sets should be
relatively heavy.
G Curl
1015
Notes:
Clusterloading
WorkoutC
WarmUpGroundWorkBJJTumblingTGUP
Exercise
A Kettlebell Swing Clean and Press
Set
Rep
2060
10/5/
Pick up some KB work (Rotations), Sprints, Sleds, and Wrestling for second workout of the day.
Add weight to each set. This last set is the one that makes or breaks your training.
3/2
20
Really try to hold the squeeze in the finished position. Go as heavy as you can.
E Pull-Up/Muscle Up
12
Do as many sets as it takes you to get to 12 reps. The goal would be one set. If it's too
easy, add weight.
F Bench Press
15
2/1
5/10
Keep a couple of reps in the tank on the last set. (Rein it in a little bit today.)
G Curl
2 x 5 plus one set of 10. The best of both worlds in the curl today; a little strength work and
then finish off with getting some blood in the biceps.
H Loaded Carry
Bags, Sleds or Walks (waiter, farmer, cross waiter/farmer, press, rack)
Notes:
Clusterloading