Superfly Performance
Jiu Jitsu, Combat Sports
Coach
Adrian Jourdan
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1
A
Back Squat
3 x 5 @ 85 %
B
Pull Up
4 x 5
C
Bulgarian Split Squat (Double Dumbbell Farmer Hold)
3 x 6
D
Single Arm Dumbbell Row (Supported)
3 x 8
E
Farmer Hold (Single Arm)
3 x 30
Tuesday
Week 1 Day 3
A
Trap Bar Deadlift (Lower Handles)
3 x 5 @ 85 %
B
Floor Press (Bar)
3 x 5 @ 85 %
C
Pendlay Row
4 x 6
D
Neck Isometrics (Banded)
3 x 15
E
Towel Pull-Up
3 x MAX
Thursday
Week 1 Day 5
A
Box Jump
4 x 3
B
Push Press (Double Dumbbell)
4 x 5
C
Hamstring Curl (Rower)
3 x 8
D
Pallof Press (Standing)
3 x 10
E
Deadbug
3 x 10
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