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    CDS Strength Circuit by Mark Lajhner

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    MarkLajhner

    by MarkLajhner

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    CDS MMA TEAM Strength Circuit by Mark Lajhner

    Inspired by George St. Pierre’s weight program

    I saw GSP’s instructional where he did 4 exercises for the same muscle group back to back.
    So I thought why not do 5 killer exercises for different muscle groups back to back. A new method of self torture was born : CDS Strength Circuit. :)

    Total time : little under 9 minutes
    Sets : 3
    Rest : 90 seconds

    1. Snatch 5 x 60 kg
    2. 10 pull ups
    3. 20 normal grip push ups
    4. 20 switchblade crunches abs
    5. 10 lunge jumps with 20 kg plate

    90 seconds rest

    1. Snatch 5 x 60 kg
    2. 10 pull ups
    3. 20 wide grip push ups
    4. 40 cross over crunches(20 on each side)
    5. 10 lunge jumps with 20 kg plate

    90 second rest

    1. Snatch 5 x 60 kg
    2. 10 pull ups
    3. 10 narrow grip push ups
    4. 40 side crunches+leg raises(20 on each side)
    5. 10 lunge jumps with 20 kg plate

    Although the set doesn’t last for 5 minutes(the exercises are to hard to be able to keep going that long) this will do wonders for your fighting ability.

    You can modify the grips, weight and reps according to your strength levels.

    Enjoy.