1/8/2018 MTN Tactical Fitness

Brazilian Jiu Jitsu - Week 3

SESSION 13 SESSION 14 SESSION 15 SESSION 16 SESSION 17 SESSION 18

Obj: Strength, Grip Obj: Work Cap, Grip Obj: Strength Obj: Work Capacity, Obj: Strength, Grip Obj: Endurance
Strength, Work Strength, Chassis Grip Strength, Strength
Capacity Integrity Warm Up: Chassis Integrity 6 Mile Run at Easy Pace
3 Rounds Warm Up
Warm Up: Warm Up: Barbell Complex @ Warm Up: 3 Rounds Easy = you’re able to
3 Rounds 4 Rounds 45/65# 4 Rounds  Barbell Complex @ speak in complete
Bronc Complex 5x Push ups 6x Push Ups 6x Burpees 45/65# sentences
3/5x Pull Ups 5x Burpees Instep Stretch 6x Push Ups 6x Push Ups
Lat/Pec Stretch 6x 40ft Shuttle 6x Sit Ups Instep Stretch
Instep Stretch Training: Lat/Pec Stretch
Training: Training
Training:  1. 9 Rounds
(1) 9 Rounds Training (1) 9 Rounds 
2x Thruster Complex -
2x Power Clean + Push (1) 8 Rounds… every 60 (1) 8 Rounds… every 60 2x Curtis P -See below for
See below for loading
Press - See below for Seconds Seconds loading
Squat to Stand
loading  20% Squat Thruster 20% Squat Thruster Hip Flexor Stretch
Instep Stretch Ladder Assessment Ladder Assessment
Round  Reps  Load
Results Results Round  Reps  Load
1           2x      50% of      
Round  Reps  Load 1           2x      50% of      
         Finish Load
1           2x      50% of       (2) 5 Minute Max Reps (2) 5 Minute Max Reps          Finish Load
         Finish Load Sandbag Get Ups +3 Sandbag Get Ups +3
2           2x      60% of      
Rep @ 60/80# Rep @ 60/80# 2           2x      60% of      
         Finish Load
2           2x      60% of                Finish Load
         Finish Load **Didn’t get +3 rep **Didn’t get +3 rep
3           2x      75% of      
compared to SESSION compared to SESSION 3           2x      75% of      
         Finish Load
3           2x      75% of       2 assessment? 15x 2 assessment? 15x          Finish Load
         Finish Load Burpee Penalty** Burpee Penalty**
4-9        2x      Finish        
(3) 5 Rounds  4-9        2x      Finish        
           Load - 5#
4-9        2x      Finish         (3) 5 Rounds  30% Gi Grip Strength            Load - 5#
           Load - 5# 30% Gi Grip Strength Assessment 
(2) 6 Rounds
Assessment  Rest 45 Seconds (2) 6 Rounds
4x Incline Bench Press -
(2) 6 Rounds Rest 45 Seconds between Rounds 4x Kettlebell Floor Press -
increase load rapidly
4x Bench Press - between Rounds increase load rapidly
each round until 4x is
increase load rapidly (4) 15 Minute Grind each round until 4x is
hard, but doable, then
each round until 4x is (4) 15 Minute Grind 8x Seated Russian Twist hard, but doable, then
immediately…
hard, but doable, then 10x EO’s @ 35/45# immediately…
40% Max Reps Weighted
immediately… 8x Pull Up Bar Heel Taps 5x Ab Wheel Roll Out 40% Max Reps Weighted
Pull Ups @ 10/25# -
40% Max Reps Weighted 8x Good Mornings @ 5x Dumbbell Crawl @ Pull Ups @ 10/25# -
Use SESSION 1
Pull Ups @ 10/25# - 45/65# 35/45# Use SESSION 1
results to find
Use Part (1) max Pull results to find
prescribed reps
Ups to find prescribed prescribed reps
reps
(3) 5 Rounds 
(3) 5 Rounds  30% Gi Grip Strength
30% Gi Grip Strength Assessment 
Assessment  Rest 45 Seconds
Rest 45 Seconds between Rounds
between Rounds

(4) 8 Rounds every

1:05min
150m Shuttle Run

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