The Everyday Athlete Project
Jiu Jitsu
Coach
Mariah MacDowell
Features
4 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
Bench Press
4 x 8 @ 70 %
B
Incline DB Bench Press
4 x 8
C1
Arnold Incline Fly
3 x 10
C2
DB Lateral Raise
3 x 12
D1
Incline Push Up
3 x 12
D2
Triceps Parallel Dip
3 x MAX
Monday
Week 1 Day 2
A
Barbell Deadlift
10, 10, 8, 8 @ 60, 65, 70, 75 %
B
Bulgarian Split Squat
4 x 8
C1
Sumo Good Morning
3 x 12
C2
DB Lateral Lunge
3 x 10
D1
Glute Bridge March
3 x 8
D2
Bear Crawl Lift
3 x 12
Wednesday
Week 1 Day 4
A
Pull-Up
4 x 6
B
Single Arm Cable Row
10, 10, 8, 8
C1
DB Pullover
3 x 12
C2
DB Reverse Fly
3 x 10
D1
Farmers carry
3 x 100
D2
Pallof Press
3 x 10
D3
Plank Reach
3 x 8
Thursday
Week 1 Day 5
A
Barbell Back Squat
4 x 6
B
DB Front Squat
10, 10, 8, 6
C1
Walking Lunges
3 x 10
C2
Wide Windmill Slam
3 x 8
D1
Kneeling Leg Extension
3 x 8
D2
DB Lateral Step-Up
3 x 8
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