-Gordon Emery, BJJ School Owner
April + May 2009
Below are some examples of our “Warrior Circuit” workouts. This class is a fun, but intense circuit style class with both kettlebell and non-kettlebell exercises mixed in. Each circuit is carefully designed with balance, logic and safety in mind. Each workout is different varies in emphasis between functional strength and cardiorespiratory conditioning (or a combination of both). We begin with 2 beginner “building blocks” circuits that reinforce learning of the two most fundamental and important kettlebell drills (the swing and get-up) and fast forward to May of 2009, where we transitioned to more aggressive time trial circuits. APRIL 4/7/09 (Day1) - “Building the Swing” 3x through entire set, 30 second break between each set • Face-the-Wall Squat, 10 reps • High Plank Hold, 30 seconds • Sumo Deadlift w/ 5 second iso-hold at top, 10 reps • KB Swing, 20 reps 4/11/09 (Day 2) - “Building the Get-Up” 3x through all exercises, 30 sec break between each set • Quarter Get-ups, 3/side • Reverse Lunges, 10/side • Coffin Situps, 3/side • Turkish Get up, 3/side • Twisting Ankle Grabs • Walking Lunges (left rack) MAY 5/5/09 (Day 1) - “Good Posturing” 2:00 each station, 2x through • 2 hand Swing • B-Squat holding weight in front (switch stance at 1 min) • 1-arm swing (switch as needed) • Turkish Get-Up (TGU) • Farmers Walk (10 Yrds back and forth) 5/9/09 (Day 2) - “Anti-Isolation” 1:30 each station, 2x through, 1min between each circuit (set) • 2 hand swing • TGU • Renegade • Suitcase B-Squat • Clean and Press (hand off between each rep) • Side Plank (switch sides at :45) 5/12/09 (Day 1) - “200 Swing Bonus” 2:00 each station, 20 swings after each station, then :30 rest 2 x through, when completed you will have done 200 swings 20 swings • Turkish Get-Up (alternate sides) 20 swings • Hindu Squats 20 swings • 10 pushups:10 situps (go back and forth for 2 min) 20 swings • Clean:Squat:Press 20 swings 5/16/09 (Day 2) - “TGUin’” 1:30 at each station, follow with 1 TGU/side, then :20 break 2x through • 1-arm swing (switch as needed) 1 TGU/side • Alternating wt. Lunges 1 TGU/side • Push Presses or Jerks (left side only) 1 TGU/side • Push Presses or Jerks (right side only) 1 TGU/side • Rocking Squats or Wt. Squats 1 TGU/side’ |