CT FIT

With out a plan to succeed you have a plan to fail. CT FIT follows the program designed by the one and only Jason Khalipa]!!

Repost from Jason Khalipa]
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Sets of 12-15 added up quick! Give this one a try.

I skipped the conditioning because of the BJJ. Here’s NCFlex for Today ⬇️

A. FUNCTIONAL STRENGTH
4x12-15
Box Squats (Mod-Heavy)

-Rest as Needed b/t Sets-

B. BODYBUILDING
3 SETS
20 DB Goblet Narrow Stance Heel Elevated Squats (Mod)
20 Alt. Single DB Cossack Squats

-Rest as Needed b/t Sets-

3 SETS
10/10 Around the World + Plate Press*
Max Plate Gun Hold (hold for as long as possible)

*1 Rep = 1 ATW + 1 Plate Press. Perform 10 to the Left then 10 to the Right. 20 total plate presses per set.

-Rest as Needed b/t Sets-

3 SETS
15 DB Floor Pullovers (Mod)*
Max Seated Single DB Press**

*Hold each head of the DB and pull-over head until touches the floor. Return to DB over chest before next rep.
**Hold DB across chest and press from seated position.

-Rest as Needed b/t Sets-

3 SETS
1:00 Hollow Rocks

-Rest :30 b/t Sets-

C. MIXED CONDITIONING (Optional)
2 SETS ON 10:00 RUNNING CLOCK
5:00 Bike, Row, or Jog
Immediately Into...
EMOM x 5 of 1 Rd. of Cindy*

*1 Rd of Cindy...
5 Pull-Ups
10 Push-Ups
15 Squats

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