My Current S&C Template

This is a snap shot of what I am doing now. It is kind of a mash up between #5×5 and a rotating #MEBB template. So far so good. You can download BJJ Strength and read the Details tab for the full skinny.

Week 1 Week 2 Week 3
Day 1 Back Squat Day 1 Split Squat Day 1 Front Squat
5 5 5
      5       5       5
5 5 5
5 5
Push Pull Super Set 5 5
P. Row Bench Push Pull Super Set Push Pull Super Set
5 DB Row Bench P. Row Bench
5 5 5
5 5 5
10 minute Cindy: 5 5
5 5
5 5
Day 2 Gymnastics Day 2 Gymnastics Day 2 Gymnastics
6x100m Repeats 8x100m Repeats 10x100m Repeats
Day 3 Dead Lift Day 3 Good Morning Day 3 Dead Lift
5 5 5
      5       5       5
5 5 5
5 5
Push Pull Super Set 5 5
Press Pull Up Push Pull Super Set Push Pull Super Set
5 DB Press Pull Up Press Pull Up
5 5 5
5 5 5
Famer Walk 4x100m: 5 5
5 5
5 5
Day 4 Day 4 Day 4
60 min. Brazillian Jiu-jitsu 60 min. Brazillian Jiu-jitsu 60 min. Brazillian Jiu-jitsu
Day 5 Rest Day 5 Rest Day 5 Rest
Day 6 1.5 Mile run Day 6 1.5 Mile run Day 6 1.5 Mile run
60 min. Brazillian Jiu-jitsu 60 min. Brazillian Jiu-jitsu 60 min. Brazillian Jiu-jitsu
1.5 Mile run 1.5 Mile run 1.5 Mile run
Day 7 Rest Day 7 Rest Day 7 Rest

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