1/8/2018 MTN Tactical Fitness

Brazilian Jiu Jitsu - Week 5

SESSION 25 SESSION 26 SESSION 27 SESSION 28 SESSION 29 SESSION 30

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 7 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 Training
(1) 9 Rounds (1) 8 Rounds… every 60 (1) 9 Rounds 
2x Thruster Complex -
2x Power Clean + Push (1) 8 Rounds… every 60 Seconds 2x Curtis P - See below
See below for loading
Press - See below for Seconds 18% Squat Thruster for loading
Squat to Stand
loading 18% Squat Thruster Ladder Assessment Hip Flexor Stretch
Instep Stretch Ladder Assessment Results
Round  Reps  Load
Results Round  Reps  Load
1           2x      50% of 
Round  Reps  Load (2) 7 Minute Max Reps 1           2x      50% of 
                   Finish Load
1           2x      50% of  (2) 7 Minute Max Reps Sandbag Get Ups +2                    Finish Load
                   Finish Load Sandbag Get Ups +2 Rep @ 60/80#
2           2x      60% of 
Rep @ 60/80# 2           2x      60% of 
                   Finish Load
2           2x      60% of  **Didn’t get +2 rep                    Finish Load
                   Finish Load **Didn’t get +2 rep compared to SESSION
3           2x      75% of 
compared to SESSION 20 assessment? 15x 3           2x      75% of 
                   Finish Load
3           2x      75% of  20 assessment? 15x Burpee Penalty**                    Finish Load
                   Finish Load Burpee Penalty**
4-9        2x      Finish        
(3) 5 Rounds  4-9        2x      Finish        
        Load - 10#
4-9        2x      Finish         (3) 5 Rounds  25% Gi Grip Strength         Load - 10#
        Load - 10# 25% 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…
35% Max Reps Weighted
immediately… 8x Pull Up Bar Heel Taps 5x Ab Wheel Roll Out 35% Max Reps Weighted
Pull Ups @ 10/25# -
35% Max Reps Weighted 8x Good Mornings @ 5x Dumbbell Crawl @ Pull Ups @ 10/25# -
Use SESSION 19
Pull Ups @ 10/25# - 45/65# 35/45# Use SESSION 19
results to find
Use SESSION 19 results to find
prescribed reps
results to find prescribed reps
prescribed 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) 4 Rounds every 2:15

min
300m Shuttle Run

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