Dan John has a nice plan for it, too, with a few variations and a solid look at accessory work.
Two Times a Week for Twice the Gains
（金）キックボクシング初級＆ブラジリアン柔術打ち込みクラス
10 minutes ago
Getting stronger, fitter, and healthier by sticking to the basics. It's not rocket science, it's doing the simple stuff the right way. Strength-Basics updates every Monday, plus extra posts during the week.
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