Griffin Strength Lab
Jiu Jitsu, Martial Arts, WrestlingFull Body BJJ Training + Gas Tank
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Back Squat
6, 4, 3, 3, 3 @ 60, 70, 80, 80, 80 %
A2
Box Jump
3 x 3
B1
45 Degree DB Incline Bench Press
4 x 5 @ 77, 77, 80, 80 %
B2
Plyo Push Up on Bench
3 x 3
B3
Lying Side Rear Delt Raise
3 x 15 @ 5 lb
C1
Neutral Grip Pull Ups
3 x 5
C2
Single Leg RDL
3 x 5
D
Farmers carry
3 x 20
A1
Close Grip Bench Press
3 x 10
A2
Push Ups
3 x 10
B1
DB Lateral Raise
3 x 10
B2
TRX Tricep Extension
3 x 12
C1
DB Shrug
3 x 12
C2
Reverse Flys
3 x 12
D
Assault Bike
6 x 0:10
A1
Trap Bar Jumps
4 x 3 @ 55, 60, 65, 70 %
A2
Roller Body Saw
3 x 6
B1
Trap Bar Deadlift
6, 4, 3, 3, 3 @ 60, 70, 80, 80, 80 %
B2
Hurdle Hop to Broad Jump
3 x 3
C1
Z-Press
3 x 8
C2
Glute-Ham Raise
3 x 5
C3
Neutral Grip Inverted Row
3 x 8
A1
Hanging Lat Pulldown
3 x 10
A2
Cable Facepull
3 x 12
B
Chest-Supported DB Row
3 x 10
C
Bicep Curl 21's
2 x 21
D
Assault Bike
4 x 0:30
A1
Safety Bar Rear Foot Elevated Split Squat
4 x 5
A2
Ab Wheel
3 x 6
B1
Nordic Hamstring Curl
3 x 5
B2
Ab Rollout
3 x 8
C1
Bench Press
4 x 5
C2
Plyo Push Up on Bench
3 x 3
D1
Seated Row
3 x 8
D2
Suitcase Carry
3 x 20
