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“Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but we rather have those because we have acted rightly. We are what we repeatedly do. Excellence, then, is not an act but a habit.” Aristotle

Brazilian Jiu-Jitsu, Strength and Conditioning, MMA conditioning, Fight Conditioning, Fight Strength and Conditioning, MMA Fitness

Helio Gracie

10 minutes Dynamic Mobility Warm-ups +
5 minutes Animal Drills +
5 minutes Wrestler Bridges
60secs on Punch Pad Drills/Heavy Punch Bag Work +
60secs Alternate Skipping Knees +
60secs Alternate Elbows +
60secs Alternate Kicks +
6x KB TGU 24kg (3 each side) +
30 seconds of Double KB Clean 24kg+
20x Alternate KB Floor Chest Press Press (10 each arm) 2x24kg +
10x 10kg Medicine Ball Sprawl – to Standing Chest Pass – to Burpee +
60 seconds Dumbbell Circular Biceps Curl +
Rest 60 seconds
Complete 3 rounds
Followed by:
5 minute Rest
3×6 Koji Squat bodyweight + chains
Work upto the Straight-Legged Heavy Deadlift
2×10 Straight-Legged Deadlift 70% max
3×8 Straight-Legged Deadlift 80% max
Failure x Pull-ups
Failure for time Dead Hang
Cool down and Stretch

Author avatar

Valentine Rawat
Personal Trainer · S&C Coach · Official Trainer to Sky1 Obese A Year to Save My Life & SkyLiving FAT: The Fight of My Life I'm a father and a husband, and my girls are my inspiration to be better, do better & continually help others achieve better of themselves.

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