So I can't go to MMA training for another week but that doesn't mean I can still train like a MMA fighter.
Here is the link to what a Complex
This is what it look like:
Deadlift – 6 reps
Romanian Deadlift – 6 reps
Bent Over Row – 6 reps
Power Clean – 6 reps
Front Squat – 6 reps
Push Press – 6 reps
Back Squat – 6 reps
Good Morning – 6 reps
The entire “interval training” program as described will take about twelve minutes.
Week one: 4 circuits x 6 reps 90s rest
Week two: 4 circuits x 6 reps 75s rest
Week three: 4 circuits x 6 reps 60s rest
Week four: 4 circuits x 6 reps 45s rest
Week five: 5 circuits x 6 reps 90s rest
Week six: 5 circuits x 6 reps 75s rest, etc.
I started this with 135lbs. for two circuits and I thought I was going to die. lowered the weight to 115 and could only do one more, my back was killing me from the last workout. I will lower the weight to 95lbs. and try to do Week One and see what happen. I will only do these twice a week on non-lifting days.
Remember, this is to replace cardio not lifting.