1/8/2018 MTN Tactical Fitness

Brazilian Jiu Jitsu - Week 2

SESSION 7 SESSION 8 SESSION 9 SESSION 10 SESSION 11 SESSION 12

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 5 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
(1) 9 Rounds Training:  1. 9 Rounds Training (1) 9 Rounds 
2x Power Clean + Push (1) 8 Rounds… every 60 (1) 8 Rounds… every 60 2x Curtis P - See below
2x Thruster Complex -
Press - See below for Seconds Seconds for loading
See below for loading
loading 18% Squat Thruster 18% Squat Thruster Hip Flexor Stretch
Squat to Stand
Instep Stretch Ladder Assessment Ladder Assessment
Results Results Round  Reps  Load
Round  Reps  Load
Round  Reps  Load 1           2x      50% of 
1           2x      50% of 
1           2x      50% of  (2) 5 Minute Max Reps (2) 5 Minute Max Reps                    Finish Load
                   Finish Load
                   Finish Load Sandbag Get Ups +2 Sandbag Get Ups +2
Reps @ 60/80#  Reps @ 60/80# 2           2x      60% of 
2           2x      60% of 
2           2x      60% of                     Finish Load
                   Finish Load
                   Finish Load **Didn’t get +2 reps **Didn’t get +2 reps
compared to SESSION compared to SESSION 3           2x      75% of 
3           2x      75% of 
3           2x      75% of  2 assessment? 15x 2 assessment? 15x                    Finish Load
                   Finish Load
                   Finish Load Burpee Penalty** Burpee Penalty**
4-9        2x      Finish        
4-9        2x      Finish        
4-9        2x      Finish         (3) 5 Rounds  (3) 5 Rounds          Load - 10#
        Load - 10#
        Load - 10# 25% Gi Grip Strength 25% Gi Grip Strength
Assessment  Assessment  (2) 6 Rounds
(2) 6 Rounds
(2) 6 Rounds Rest 45 Seconds Rest 45 Seconds 4x Kettlebell Floor Press -
4x Incline Bench Press -
4x Bench Press - between Rounds between Rounds increase load rapidly
increase load rapidly
increase load rapidly each round until 4x is
each round until 4x is
each round until 4x is (4) 15 Minute Grind (4) 15 Minute Grind hard, but doable, then
hard, but doable, then
hard, but doable, then 10x EO’s 8x Seated Russian Twist immediately…
immediately…
immediately… 8x Pull Up Bar Heel Taps @ 35/45# 35% Max Reps Weighted
35% Max Reps Weighted
35% Max Reps Weighted 8x Good Mornings @ 5x Ab Wheel Roll Out Pull Ups @ 10/25# -
Pull Ups @ 10/25# -
Pull Ups @ 10/25# - 45/65# 5x Dumbbell Crawl @ Use SESSION 1
Use SESSION 1
Use Part (1) max Pull 35/45# results to find
results to find
Ups to find prescribed prescribed reps
prescribed reps
reps
(3) 5 Rounds 
(3) 5 Rounds  25% Gi Grip Strength
25% Gi Grip Strength Assessment 
Assessment  Rest 45 Seconds
Rest 45 Seconds between Rounds
between Rounds

(4) 8 Rounds every

1:10min
150m Shuttle Run

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