Jacked Jitsu
Wrestling, Jiu JitsuPhases 3 & 4 to add to Jacked Jitsu 1 & 2. Together you will have 52 weeks of programming, built to work around Jiu Jitsu training and still develop physically, so you can choke people out on the mats
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Squat Jump with MB held at chest
2 x 14 @ 3
A2
Pogo with MB press
2 x 14 @ 3
A3
SL Extensive MB Slam
2 x 7 @ 3
B1
DB Squat Jump
2 x 8 @ 3
B2
Clapping Push-Up
2 x 8 @ 3
C1
Staggered Trapbar RDL
3 x 5 @ 7
C2
DB Military Press
3 x 5 @ 7
D1
Single Arm machine row
2 x 12 @ 7 lb
D2
Rear Delt Flyes
2 x 12 @ 7
D3
Deficit Rear foot elevated split squat
2 x 12 @ 7
E1
Reverse Barbell Curl
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 @ 4
E2
4 way banded neck
1 x 10
F
Airdyne
4:00, 1:00, 4:00, 1:00, 4:00, 1:00 @ 5, 7, 5, 7, 5, 7
A1
MB at chest Scissor Jump
2 x 14 @ 3
A2
Deep yielding Single Leg MB hops
2 x 7 @ 3
A3
Single Leg MB Slam
2 x 14 @ 3
B1
Hands Elevated Explosive Inverted Row
2 x 8 @ 4
B2
Band Barbell Twist
2 x 8 @ 4
C1
Weighted Chin Ups
3 x 5 @ 7
C2
DB Decline sit up
3 x 5 @ 7
D1
Landmine lateral lunge
2 x 12 @ 7
D2
Ring Push Ups
2 x 12 @ 7
D3
Single leg bench sit up
2 x 12 @ 7
E1
Split Stance Overhead Tricep Extension
1 x 10 @ 4
E2
zercher carry
1 x 10 @ 4
F
SkiErg
4:00, 1:00, 4:00, 1:00, 4:00, 1:00 @ 5, 7, 5, 7, 5, 7
A1
Transverse MB power step ups
2 x 14 @ 3
A2
MB lateral bound
2 x 14 @ 3
A3
SL extensive OH Toss w pause
2 x 14 @ 3
B1
DB Push Jerk
2 x 8 @ 4
B2
KB Snatch
2 x 8 @ 4
C1
Hack Squat
3 x 5 @ 7
C2
Floor Press
3 x 5 @ 7
D1
Single Arm Pull down
2 x 12 @ 7
D2
Barbell Upright Row
2 x 12 @ 7
D3
Hip abduction machine
2 x 12 @ 7
E1
Machine Flies
1 x 10 @ 4
E2
Cable Facepull
1 x 10 @ 4
F
Stationary Bike
4:00, 1:00, 4:00, 1:00, 4:00, 1:00 @ 5, 7, 5, 7, 5, 7
