30 Minute Grappling Routine

FitNotes Workout – Tuesday 5th May 2015

Warmup:
** Breathing **
– 00:30

** Standing Hip Adductor Stretch **
– 00:30

** Cobra Raises/Cat Stretches **
– 00:30

** Shrimps **
– 00:30

** Bridges Wirh Umpas **
– 00:30

** Hip Movement **
– 00:30

** Bridges With Shrimps **

Round 1:
With grappling dummy, and 20 seconds rest between exercises.
** Arm Bar From Guard **
– 16 reps

** Triangle From Guard **
– 00:40

** Gi Choke From Guard **
– 00:40

** Transitions: Guard Pass To Sidecontrol To Scarfold **
– 00:50. 10 seconds rest, and from here I go to round 3.
– 00:50

Round 2:
10 seconds rest.
** Transitions: From Under Side Control To Mount **
– 00:50

** Transitions: On Back To Mount To Submission **
– 00:50

Round 3:
20 seconds rest.
** Guard Pull **
– 50 reps
– 50 reps

** Towel Kettle Bell Curls **
– 00:40

** Towel Pulls From Back **
– 40 reps

Round 4:
20 seconds rest
** Through The LEFT **
– 25 reps

** Pullover The Left Shoulder **
– 25 reps

** Pullover The Right Shoulder **
– 25 reps

** Through Right Leg **
– 25 reps
Round 5:
** Grappling Dummy **
– 08:00
Round 6:
** Bicycles **
– 45 reps

** Bridges **
– 00:40

** Passing Ball From Hands To Lehs **
– 45 reps

** Planks For Time **
– 00:45

Verse To Meditate On:
Ephesians 6:12 KJV
For we wrestle not against flesh and blood, but against principalities, against powers, against the rulers of the darkness of this world, against spiritual wickedness in high places .

Published by Johnny Alphaman

I am a heel kind of person, which means I speak the hard truth that people do not like. That means I am not on the left, and that means I am not on the right. If you are a soft babyface, then this site is not for you. You been warned.

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