The BJJ Performance Tip of the Week | #033

•Mobility🧘🏽‍♂️ •Strength 💪🏽 •Nutrition 🥑 •Interesting🧐

Edition: Friday, September 15th, 2023

This session comes straight from the 2-day per week version of BJJ JACKED Program on BJJ Strong Online. The 2-day per week version of BJJ Jacked is split into UPPER and LOWER body sessions. The workout featured here is Day 1 of Phase 2 of the program.

It’s broken down into 3 main elements.

1. The Warm-Up: Designs to not only get you prepped for the work but to also squeeze in that extra bit of mobility.
2. The Work: This is the meat and potatoes of the session with the focus on Primary Movement followed by Secondary Movements and finally Accessory Movements (core, grip, carry, rotation).
3. The Cool-Down: You can include your own cool-down session from the library of over 300 movement demos

Day 1

🔥The Warm-Up

• Banded Bully 2-3 mins each side
• Resistance Band Lat Opener 1-2 mins each side

Superset x3 Rounds no rest between each round

• Shoulder dislocates 10-15 reps
• Trapped Fist - 10 reps each side
• Tabletop Press 10 reps

💪🏽The Work

Primary Movement

Dumbbell Bench Press

• 4 sets x 12 reps
• 90s rest
• RPE 5-6

Secondary Movement

Overhand Pull-Ups

• 3 sets x 5-10 reps
• 90s rest

Standing Dumbbell Shoulder Press

• 3 sets x 8-12 reps
• 60s rest

Barbell Bent Over Row

• ****3 sets x 8-12 reps
• 60s rest

Accessory Movement

Superset x3 Rounds - 60s rest between rounds

• Diamond Push-Ups
  • ****10 reps
• Hanging Leg Raises
  • 10 reps

❄️The Cool-Down

Scorpion Stretch

• 3 sets x 1min each side
• No rest

Give this session a go and if you want to unlock your full Strength potential for BJJ click here to join BJJ Strong Online.