Below you will find a compendium of my day to day strength and conditioning work. A lot of what you will find has a very heavy emphasis on body weight work, BJJ specific conditioning, band work, grip work, and a lot of pre and rehabilitation work for my old bones. I also emphasize a lot of strength and stretching work through yoga!

MY S & C JOURNAL

WARM-UP PART 1

  • 20:00 – 30:00 of Yoga
  • 10:00 of Hanging from a Pull-Up Bar
  • 10:00 of Shoulder Rehab Work
  • 10:00 of Knee Rehab Work with Sliders

WARM-UP PART 2

  • 3 x 250M Row or 250 Skips with a Jump Rope
  • 3 x 10 Squat Jumps
  • 3 x 15 Russian Twists (Each)

SESSION WORK 1

  • 5 x 5 Air Squats (Slow w/ a Pause at the bottom, :30 rest between each set)
  • 5 x 5 Push-Ups (Slow w/ a Pause at the bottom, :30 rest between each set)
  • 10 x 50 Double Unders (:30 rest between each set)
  • 3 x 20 Supermans (:30 rest between each set)

SESSION WORK 2

  • 20:00 AMRAP (Ping Pong)
    • 10 Front or Goblet Squats
    • 20 Bent Over Rows
  • 200 Push-Ups as Fast as Possible
  • 800M Kettlebell Walk

COOL DOWN

  • Hip and Mobility Work
  • Stretch

WARM-UP PART 1

  • 20:00 – 30:00 of Yoga
  • 10:00 of Hanging from a Pull-Up Bar
  • 10:00 of Shoulder Rehab Work
  • 10:00 of Knee Rehab Work with Sliders

WARM-UP PART 2

  • 10:00 Skip
  • 3 x 10 Inch Worm
  • 3 x 5 Pull-Ups

SESSION WORK 1

  • 5 x 5 Pull-Ups (Slow w/ a Pause at the top, :30 rest between each set)
  • 3 x 10 Push-Ups (Slow w/ a Pause at the bottom, :30 rest between each set)
  • 2:00 Burpees
  • 3 x 20 V-Ups (:30 rest between each set)

SESSION WORK 2

  • 20:00 AMRAP (Ping Pong)
    • 10 Front or Goblet Squats
    • 20 Swings
  • 200 Body Rows as Fast as Possible
  • 800M Kettlebell Walk

COOL DOWN

  • SMR
  • Stretch