Jiu Jitsu Training Program
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ANTHONY PARADIS
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ExerciseSet 12345
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DB rowx5x5x5
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Pause bench press
x5x5x5
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Neck __________________
x10x10x10
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Push pressx5x5x5
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Pull upsAMRAPAMRAPAMRAP60 sec rest
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Push upsAMRAPAMRAPAMRAP60 sec rest
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Battle ropesAMRAPAMRAPAMRAP30 sec rest
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ExerciseSet 12345
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BB hip thrustx5x5x5
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Squatsx5x5x5
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SL RDLx10x10x10
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Landmine anti-rotation
x10x10x10
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Jump ropeAMRAPAMRAPAMRAP30 sec rest
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ExerciseSet 12345
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DB rowx5/3/1x5/3/1x5/3/1
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Push pressx5/3/1x5/3/1x5/3/1
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Neck __________________
x8x8x8
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Pause bench press
x5/3/1x5/3/1x5/3/1
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Pull upsAMRAPAMRAPAMRAP60 sec rest
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Push upsAMRAPAMRAPAMRAP60 sec rest
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Battle ropesAMRAPAMRAPAMRAP30 sec rest
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ExerciseSet 12345
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BB hip thrustx5/3/1x5/3/1x5/3/1
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Deadliftx5/3/1x5/3/1x5/3/1
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Split squatx8x8x8
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Landmine anti-rotation
x8x8x8
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Jump ropeAMRAPAMRAPAMRAP30 sec rest
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