The Cornerstone Forge
Jiu Jitsu, Wrestling, Combat Sports8 week program designed to assist with weight cutting and conditioning for a fight camp or training camp.
Features1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
General Athletic Warm-up
1. Complete 5-10 reps in BOTH Directions - Neck Circles - Shoulder Circles - Arm Circles - Elbow Circles - Wrist Circles - Trunk Twists - Hip Circles - Leg Swings - Ankle Circles 2. Complete movements in both directions till you feel loose. - Iron Cross - Scorpion - Banded Couch Stretch - Banded Squat Hold - Banded Hamstring Activation - Hip Circle Glute Activation (Monster/Lateral Walks) *Band should be attached to rig* 3. Floss any nagging injuries. 4. 2-4 Rounds of - 25x Neck Harness - 25x Band Face Pulls/Pull Aparts - 25x Band Tricep Push-downs - 30sec Pull-up Bar Hang
B
Box Jump
5 x 3
C1
Zercher Squat
5, 5, 5, 5, MAX @ 45, 55, 65, 75, 85 %
C2
Ab Wheel
5 x 10
D1
KB Bottoms Up "Z" Press
6 x 15
D2
Pendlay Row
3 x 15
D3
Landmine Bar Twist
3 x 20
E
I, T, Y's
3 x 30
A1
Assault Bike
10 x 0:10
A2
Rest
9 x 1:50
A
2k Row Time Trial
1 x 2000
Prep
A
General Athletic Warm-up
1. Complete 5-10 reps in BOTH Directions - Neck Circles - Shoulder Circles - Arm Circles - Elbow Circles - Wrist Circles - Trunk Twists - Hip Circles - Leg Swings - Ankle Circles 2. Complete movements in both directions till you feel loose. - Iron Cross - Scorpion - Banded Couch Stretch - Banded Squat Hold - Banded Hamstring Activation - Hip Circle Glute Activation (Monster/Lateral Walks) *Band should be attached to rig* 3. Floss any nagging injuries. 4. 2-4 Rounds of - 25x Neck Harness - 25x Band Face Pulls/Pull Aparts - 25x Band Tricep Push-downs - 30sec Pull-up Bar Hang
B
Broad Jump
5 x 3
C1
Sumo Deadlift
5, 5, 5, 5, MAX @ 45, 55, 65, 75, 85 %
C2
Hanging Knee Raise
5 x 10
D1
KB Bottoms Up Floor Press
6 x 15
D2
Weighted Chin Ups
3 x MAX @ 25 lb
D3
Chain Pull Throughs
3 x 20
E
Incline DB Shrug
3 x 15
Aerobic Mixed Modal
A
MM - 2min AMRAP (A)
5 Rounds @ Constant Pace 2:00 AMRAP - 10 Cal Row - 6 Pull-Ups - 8 Burpees (No Push-up) - Rest 1:00- 2:00 AMRAP - 40m SB Front Carry - 5 SB Ground-to-Shoulder - 10 KB Swings - 6 Jump Lunges - Rest 1:00 - *FOCUS ON NOSE BREATHING AND DO NOT STOP MOVING!
A
Airdyne
1 x 10:00
A
Weighted Vest Walk
1 x 30:00
B
Yoga for BJJ
