Jiu Jitsu Training Program

	A	C	D	E	F	G
1	ANTHONY PARADIS
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3	Exercise	Set 1	2	3	4	5
4	DB row	x5	x5	x5
5	Pause bench press	x5	x5	x5
6	Neck __________________	x10	x10	x10
7	Push press	x5	x5	x5
8	Pull ups	AMRAP	AMRAP	AMRAP	60 sec rest
9	Push ups	AMRAP	AMRAP	AMRAP	60 sec rest
10	Battle ropes	AMRAP	AMRAP	AMRAP	30 sec rest
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12	Exercise	Set 1	2	3	4	5
13	BB hip thrust	x5	x5	x5
14	Squats	x5	x5	x5
15	SL RDL	x10	x10	x10
16	Landmine anti-rotation	x10	x10	x10
17	Jump rope	AMRAP	AMRAP	AMRAP	30 sec rest
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19	Exercise	Set 1	2	3	4	5
20	DB row	x5/3/1	x5/3/1	x5/3/1
21	Push press	x5/3/1	x5/3/1	x5/3/1
22	Neck __________________	x8	x8	x8
23	Pause bench press	x5/3/1	x5/3/1	x5/3/1
24	Pull ups	AMRAP	AMRAP	AMRAP	60 sec rest
25	Push ups	AMRAP	AMRAP	AMRAP	60 sec rest
26	Battle ropes	AMRAP	AMRAP	AMRAP	30 sec rest
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28	Exercise	Set 1	2	3	4	5
29	BB hip thrust	x5/3/1	x5/3/1	x5/3/1
30	Deadlift	x5/3/1	x5/3/1	x5/3/1
31	Split squat	x8	x8	x8
32	Landmine anti-rotation	x8	x8	x8
33	Jump rope	AMRAP	AMRAP	AMRAP	30 sec rest
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