≤ 45min

Workout 4 | Week 2 - Day 2

Welcome to the fourth workout in this program.

 

Before you start, check that you are familiar with all the exercises in this workout, any that you’re not, be sure to check the tutorial videos.

You will find video demonstrations of each exercise beside the workout itself.


You will need:
1 Kettlebell
Interval Timer
Enough floor space to lie down

 

Set 1

The Skater Squat is back on the menu today, look back at the notes from last time and check the video.

 

Set 2

The finisher is a 1 arm clean and push press or jerk.
This is an overhead press that we use the legs to drive up, so it is truly a full-body movement.
There’s a bit of skill and coordination needed, so have a play around with it after watching the video before barrelling into this session.
This is called “Time/Volume” training and is a great way to target the body’s energy systems in a way that relates very well to BJJ and get stronger while you’re at it.

We will do 3 reps in each hand, make each rep pop.
Now put the kettlebell down and rest for 10 seconds before repeating.
That’s it.
3 left, 2 right, 10 sec break, 3 left, 3 right, 10 sec break……...for Ten minutes.

 

Enjoy!

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