|
inTENS PREMIUM
Day 1
Strength
Back Squats/24" Plyo Box Combination
55% of your Back Squat 1RM 10 Squats 10 Box Jumps
65% 6 Squats 6 Jumps
75% 5 Squats 4 Jumps
85% 4 Squats 4 Jumps
90+ 1-2 Squats 2 Jumps
The Standard
Push-Ups 10
Speed Uppercuts (R&L=1) 10
Stiff-Legged Bunny Hops 10 Yards
1/10th Mile
x's 10
Combat Drill of the Day (CDD)
Floor Bar or Wrestling Dummy Pommel Arm Bar Drill
(R&L=1) 50
Day 2
Strength
Top Wristlock/Double Wristlock Pre-Hab
3/15 (Use light weight)
The Standard
Inverted Rows 10
Standing Broad Jumps for 20 Yards
1/10th Mile
x's 10
Combat Drill of the Day
10/10 on the Bag
3 3-Minute Rounds
(Punch the bag for 10 seconds then fire knees for 10 seconds--alternating back and forth every 10 seconds with the punch count never falling below 10 and the knee count below 5).
Day 3
Strength
Push Press (from the rack)
% of your 1RM
55% 3/4
65% 3/3
75% 3/3
85% 3/2
90+ 3/1
The Standard
Zombie Squats 10
Slam Ball (40/30) 10
Burpees 10
x's 10
Combat Drill of the Day
Inside Leg Stand-Up Drill Against Cage Wall
(R&L=1) 50
Day 4
Strength
4-Way Neck Bridge Rocks w/ Dumbbell in Hand (Choose your own weight)
3/12 in all directions.
The Standard
Chin-Ups (Strict) 5
1-Arm/1-Leg DB Press (Right arm & leg) (50/40) 5
Tuck Jumps 15
1-Arm/1-Leg DB Press (Left arm & leg) 5
Tuck Jumps 15
x's 10
Combat Drill of the Day
Jab Only Sparring--Emphasize Cuffing for Defense
Day 5
Strength
DB Press/DB Fly Superset
% of DB Bench 1RM
30% 8/8
40% 8/8
50% 6/6
The Standard
BB Press (Strict) 135/95) 3
Alternating Push-Offs from Plyo Box 18" (R&L=1) 10
Backpedal 20 Yards
1/10th Mile
Countdown Push-Offs from 10
Combat Drill of the Day
Shoot 50 Double Legs Partner Providing 50% resistance.
Seek to Improve your lift.
Day 6
Strength
Barbell Rows (135/95) Weighted Pull-Ups Superset
% of Weighted Pull-Ups 1RM
40% 8/8
50% 8/8
60% 6/6
The Standard
Chins (Strict) 10
Box Jump to Depth Jump to 10 Pursuing Head Kicks on Thai Pads (R&L=1) 10
Countdown Chins
Combat Drill of the Day
3 5-Minute Rounds of Pummeling at 50% Seeking semi-cooperative controls (Underhooks, outside Russians, Head-Controls, Inverted Drags, et cetera)
The Pay Pal link to start your monthly subscription is on the inTENS page of our site. To start your subscription go to:
| 
