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Old 04-13-2006, 12:15 PM   #14
Peter Terry Haas
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Join Date: Mar 2006
Location: Winston Salem  NC
Posts: 229
Here's one of the circuits that I do thats more grappling specific:

24 squats
24 split shuffles
24 jumping squats
10 pushups
30s gable grip hang (put 1 arm through an ab sling, make a gable grip, knees to chest, hang)
10 pushups
1 min of cable snapdowns using resistance bands
10 pushups
30s medicine ball twists (sit on bottom w/ feet off ground, touch medicine ball on either side of your hips)
10 pushups

This takes about 4-5 minutes to do, which is about the length of a round. I do 3-4 rounds. I've gotten alot of ideas from the Into Combat series by Rhadi Ferguson and JC Santana. Also, the Team Quest Strength and Conditioning DVD.
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