[Rampage74]

Seems a really good template for mma fighter...a variation of ws4sb!!

8/15/2008 5:38:58 PM - Carr Baranello's Wrestling Adventure (1)

MAX UPPER

Bench Testing
Week 1: 1RM
Week 2: 3RM
Week 3: 5RM

Alternate DB Incline Bench: 3x8

Super Set:
Grappler Row 5x5
Scarecrow Cleans 5x10

Super Set:
100 Rep Rev Band Flys
DB Shrugs 3x20

GUN SHOW (Chain Curls) 3x15

Grip Work


LOWER

Box Squat: 15x3. Every minute, on the minute

Week 1: 60%
Week 2: 65%
Week 3: 70%

Trap bar Deads: (75% of Squat Max) 1 rep every 20 seconds for 5 minutes

45 Degree Back Raise with Pause: 3x10
Hanging Knee Raise: 3x10

Straight Arm Side Plank: 3x30sec



REP UPPER

Punching Bag Jackal Chest Pops: 8x3
Speed Pull-ups: 8x3

Inverted Row: 3xMAX
Push-up (Elevated Feet): 3xMAX

TUT DB Bench: 2 Min
TUT Lat Pulldown: 2 Min

DC Lat Raises
DC BB Curls
DC Cable Pushdowns
DC DB Hammer Curls
DC Band Pushdowns


LOWER

For the 4xweekers

Safety Squat Squat (No Box)

Week 1- 5RM
Week 2- 3RM
Week 3- 1RM

Bulgarian Split Squat 3x8

Safety Bar Good Mornings: 3x10

Abs: Straight Leg Sit-ups 5x10
DB Side Bends 5x10