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Unconventional Training for Jiu Jitsu
Workout Instructions:
A1: Double Kettlebell Swings - 3 x 10
A2: Double Kettlebell High Pull - 3 x 10
B1: Sandbag Shouldering - 3 x 8-10 ES
B2: Sandbag Get Up - 3 x 3-5 ES
C1: Macebell 360 - 3 x 10 ES
C2: Walking the Plank - 3 x 10
Upper Body Emphasis Kettlebell Workout #5 - Machine Workout Plan
Workout Instructions:
A1: Double Press - 2 x 5-8
A2: Double Jerk - 2 x 15-20
A3: Clap Push Up - 2 x 10-15
B1: Double Front Squat - 2 x 5-8
B2: Kettlebell Jump Squat - 2 x 10
C1: Renegade Row - 2 x 8-10ES
C2: Double Kettlebell Outside Row - 2 x 20
HE: Double Kettlebell High Pull - 4 x 30 sec
Lower Body Emphasis Kettlebell Workout #4 - Machine Workout Plan
Workout Instructions:
A1: Double Kettlebell Straight Leg Deadlifts - 2 x 5-8
A2: Alternating
Kettlebell Swing - 2 x 20
B1: No Hand Assist TGU - 2 x 8-10ES
B2: Double
Kettlebell Windmill - 2 x 10ES
C1: Double Front Squat - 2 x 10
C2:
Kettlebell Deck Squat to Jump - 2 x 10
HE: Double Jerk - 4 x 30 sec
Upper Body Emphasis Kettlebell Workout #4 - Machine Workout Plan
Workout Instructions:
A1: Double Kettlebell Clean & Press - 2 x 5-8
A2: Seesaw Press - 2 x
15-20
B1: Double Racked Kettlebell Lunge - 2 x 5-8ES
B2: Split Squat Jump
- 2 x 10
C1: Explosive Pull Up - 2 x 8-10
C2: Kettlebell Push Up - 2 x
20
HE: Double Kettlebell Swing to Double Kettlebell Snatch - 4 x 30
sec
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