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Pick up some KB work (Rotations), Sprints, Sleds, and Wrestling for second workout of the day.

WorkoutA
GroundWork/BJJTumbling/TGUP/BentPress/WallSquat/GobletSquat
Exercise

Set

Rep

5/3/2

C Straight Leg Deadlift

20

D Machine Back Row

A Power Clean
Keep the rest periods short.
B Front Squat
Add weight to each set.

Really try to hold the squeeze in the finished position. Go as heavy as you can and still get
5 reps in.
E Pull-Up

25

Do as many sets as it takes you to get to 25 reps. If it's too easy, add weight.
F Bench Press

10/5/
3/2

10

Keep a couple of reps in the tank on the last set. Lighter weight
G Curl
Keep your eye on slowly increasing the weight.
H Loaded Carry
Bags, Sleds or Walks (waiter, farmer, cross waiter/farmer, press, rack)
Notes:

Pick up some KB work (Rotations), Sprints, Sleds, and Wrestling for second workout of the day.
Clusterloadingforboglifts.Keeprestperiodsshort.

WorkoutB
GroundWorkBJJtumblingTGUP
Exercise
A Kettlebell Clean and Press

Set

Rep

5/3/2

5/3/2

C Deadlift (dead stop on low reps. touch n go on higher reps)

3-7

3-8

D Machine Back Row

Keep the rest periods short.


B Back Squat (and 1x20 straight-leg DL)
Add weight to the second set. This is a set-up workout for Workout C.

Go just a little lighter than in Workout A.


E Pull-Up/Muscle Up

15

Do as many sets as it takes you to get to 15 reps. If it's too easy, add weight.
F Bench Press

5/3/2

Pick up some KB work (Rotations), Sprints, Sleds, and Wrestling for second workout of the day.
Warm up with a few easy reps before you start counting the sets. All five sets should be
relatively heavy.
G Curl

It's okay to feel the burn and pump today.


H Loaded Carry

1015

Bags, Sleds or Walks (waiter, farmer, cross waiter/farmer, press, rack)

Notes:
Clusterloading

WorkoutC
WarmUpGroundWorkBJJTumblingTGUP
Exercise
A Kettlebell Swing Clean and Press

Set

Rep

2060

10/5/

Keep the rest periods short.


B Back Squat

Pick up some KB work (Rotations), Sprints, Sleds, and Wrestling for second workout of the day.
Add weight to each set. This last set is the one that makes or breaks your training.

3/2

C Straight Leg Deadlift

20

D Machine Back Row

Really try to hold the squeeze in the finished position. Go as heavy as you can.
E Pull-Up/Muscle Up

12

Do as many sets as it takes you to get to 12 reps. The goal would be one set. If it's too
easy, add weight.
F Bench Press

15

2/1

5/10

Keep a couple of reps in the tank on the last set. (Rein it in a little bit today.)
G Curl
2 x 5 plus one set of 10. The best of both worlds in the curl today; a little strength work and
then finish off with getting some blood in the biceps.
H Loaded Carry
Bags, Sleds or Walks (waiter, farmer, cross waiter/farmer, press, rack)

Notes:
Clusterloading