Jacked Jitsu
Jiu Jitsu, Wrestlingthe final 13 week phase in Jacked Jitsu Series
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Squat to Stabilise
2 x 16 @ 5
A2
MB Pogo Jumps
2 x 16 @ 5
A3
Medicine Ball Slam
2 x 8 @ 5
B1
Barball Jump squat from pins
2 x 6 @ 25 %
B2
BB Bench Throw from pins
2 x 6 @ 25 %
C1
Zercher RDL
5 x 5 @ 7
C2
Seated Military Press
5 x 5 @ 7
D1
1-Arm DB Row
2 x 18 @ 7 lb
D2
DB Reverse Fly
2 x 18 @ 7
D3
DB Front foot elevated split squat
2 x 18 @ 7 lb
E1
Barbell Bicep Curl
1 x 10 @ 6
E2
4 way banded neck
1 x 10 @ 6
F
Airdyne
1 x 0:30 @ 20
A1
Alternating MB Scissor Jump
2 x 16 @ 5
A2
Deep yielding Single Leg MB hops
2 x 16 @ 5
A3
MB Side Toss
2 x 8 @ 5
B1
Barbell Power Row from Floor
2 x 6 @ 25 %
B2
Barbell Power twist
2 x 6 @ 4
C1
Weighted Chin Ups
5 x 5 @ 7
C2
DB Decline sit up
5 x 5 @ 7
D1
Barbell Lateral Lunge
2 x 18 @ 7
D2
Deficit Push Up
2 x 18 @ 7
D3
Cable Crunch
2 x 18 @ 7
E1
Split Stance Overhead Tricep Extension
1 x 10 @ 6
E2
Reverse Barbell Curl
1 x 10 @ 6
F
Rower
1 x 0:30 @ 20
A1
DB Step up jumps
2 x 16 @ 5
A2
MB lateral bound
2 x 16 @ 5
A3
Extensive OH toss with pause
2 x 8 @ 5
B1
DB Push Jerk
2 x 6 @ 4
B2
Banded KB swings
2 x 6 @ 4
C1
Front Squat
5 x 5 @ 7
C2
Bench Press
5 x 5 @ 7
D1
Pull Downs
2 x 18 @ 7
D2
Barbell Upright Row
2 x 18 @ 7
D3
Hip abduction machine
2 x 18 @ 7
E1
DB Fly
1 x 10 @ 6
E2
Cable single arm rear delt raise
1 x 10 @ 6
F
Stationary Bike
1 x 0:30 @ 720
