Full Body Strength: Exercise // Sets x Reps // Focus Deadlift // 4×4 // Total-body tension & power Weighted Pull-Ups // 4×6 // Vertical power DB Bench Press // 3×8 // Chest density Front Squat // 3×8 // Core-driven leg work Hip Thrust // 3×10 // Glute drive Rest Between Sets: 1-2mins RPE: 7-8 Finisher — “The Melt” (3 Rounds no breaks) 250m Row 15 Push-Ups 15 KB Swings 10 Burpees

Objective: Build max-strength, rotational power, and grappling-specific endurance without draining your ability to train on the mats. 🔥 WARM-UP (8 MIN) Movement Prep (4 min) Cat–Cow × 10 Hip Airplanes × 5/side Shoulder CARs × 5/side Activation (4 min) Banded Face Pulls × 15 Glute Bridge March × 30 sec Dead Hang w/ Scap Pull-Downs × 30 sec ⚔️ PRIMARY STRENGTH (20 MIN) 1. Trap Bar Deadlift — 5×3 @ ~80% Builds posterior-chain force for takedowns, scrambles, and base. 2. Weighted Pull-Ups — 4×4–6 Improves vertical pulling strength and dominant grip control. 3. Split-Stance DB RDL — 3×6/side Enhances balance and hip hinge strength—mirrors single-leg control positions. 💥 GRAPPLER POWER BLOCK (10 MIN) Perform for 3 rounds: Med Ball Rotational Throw × 5/side Explosive Push-Ups × 6 Band-Resisted Hip Turn (Sprawl Spin) × 8/side Purpose: Build rotational torque, explosive transitions, and fight-ending power. 🔥 CONDITIONING (10–12 MIN) Option A: AirBike Intervals :20 hard :40 controlled × 8–10 rounds Option B: Grappler Conditioning Circuit (3 rounds) KB Swings × 15 Burpee to Sprawl × 10 Battle Rope Waves × 20 sec Sled Push × 20m No rest between exercises. ✊ GRIP FINISHER (5 MIN) Gi Pull-Downs (towel) × 20 Heavy Farmer Carry × 45 sec Finger Extensor Bands × 20 🧘 COOL DOWN (5 MIN) PNF Hamstring Stretch Thoracic Openers 4–6 Breathing Reset × 10 cycles 📌 WHY THIS WORKS A. Deadlifts & RDLs build the base you need for guard retention and takedown defense. B. Pull-ups directly transfer to grip fighting and back control. C. Rotational throws mimic passing torque and scramble mechanics. D. Repeat-effort conditioning mirrors the anaerobic–aerobic profile of live rolling.

Post Turkey Day Grind Exercise Sets x Reps Focus Bench Press 4×5 Strength Retention Bent-Over Row 4×6 Posterior Chain Balance DB Incline Press 3×8 Upper Chest Emphasis Lat Pulldown 3×8 Vertical Pull Power DB Shoulder Press 3×10 Overhead Stability Biceps + Triceps Superset 3×12 each Arm density Finisher — “Hammer Fire” (8 min EMOM) Odd: 10 DB Thrusters Even: 10 Burpees Let's Get After It 💪

Crush it with this leg focused session that will absolutely leave you pumped and wanting more! Back squat – 5×5 @ RIR 2 RDL – 4×6 @ RIR 2 Leg press – 4×10 @ RIR 3 Bulgarian split squat – 3×10 each @ RIR 3 Hamstring curl – 3×12–15 @ RIR 3 Calf raises – 4×15–20 @ RIR 3-4

Hang Cleans: 5 x 3 @ RIR 2-3 Push Press: 4 x 5 @ RIR 2-3 Box Jumps: 5 x 3 @ RIR 2 (weighted if need be) Plyo Pushup: 4 x 10-12 KB Swings: 3 x 12 @ RIR 2-3 Banded Facepulls: 3 x 20 @ RIR 3-4 - 60secs rest between sets - Try to pair two exercises as a superset Ex: Hang Cleans followed by plyo pushups Work Hard, Stay Humble ⚔️