DeFrancosGym.com - Grappler performs Kettlebell Complex

The KB Complex shown in the video was performed by Rob Leibrock during part of this workout...

1A. Cris-Cross chain push-ups - 80lbs.x10, 60lbs.x10, 40lbs.x10, 20lbs.x10, BWx40 (2 sets)
1B. Hand-over-hand banded rope pulls (aka, "Smitty's") - 5 reps (2 sets)

2. KB Complex - Reverse lungesx10 each leg, shoulder press x 10, swings x 10, squat jumps x 10, Figure 8's x 20sec. - 2 rounds of this

3. Prowler Sprints - 10 "trips" w/ 45's on each side & 30sec. rest b/t "trips" (One trip = 20 yards down w/ low handles and 20 yards back holding poles)

4. Rickshaw Hold (thick handles) - 2 x max time w/ 220lbs.

Category:

Sports

Tags:

• defrancos
• gym
• rob
• leibrock
• grappling
• wrestling
• jiu
• jitsu
• training
• kettlebell
• complex
• conditioning

[billmayerblackbelt]

Dr. Bob:

Dude! Joe did not say anything on his website about "The Beast" only being a blue belt and competing in the senior division no less! I said to myself - NO WAY! If that is true, it is not even worth mentioning, no less bragging about! So I clicked on the link on Joe's homepage for the Jiu Jitsu Championships and checked it out myself and Dr. Bob, you are 100% corectomundo! Hey Joe - Do you include Geritol as a supplement in your training package to grapple those senior citizens?

[joedefranco]

Very interesting, "billymayer" & "Dr. Bob" joined youtube on the exact same day..can "they" be the same person who is obsessed with us cuz their life and business suck? And FYI, Rob's been grappling for just a little over a year, so they wouldn't let him compete with the brown/black belts. Raping purple belts when you only have a year experience in pretty damn good. Rob will be competing again in November. If he wins that tourny, they HAVE to let him compete with the "big boys". Stay tuned...

[drbobmartin1]

Joe:

I am glad that Rob won a Jiu Jitsu tournament for blue belts. That is great! But it was a "Masters" division. The Masters, like in golf are the older athletes. When he wins against black belts in the regular adult division or "the big boys", now we are talking! Anything else in the minor leagues... I am a high level Black Belt myself and have been training for over 35 years.

[joedefranco]

Ben, i mean, "Dr. Bob" - since you're so interested in Rob's life, I'll fill u in. Rob repeatedly tried to get in the brown/black belt division. They wouldn't let him cuz he's only been grappling for a year and doesn't have a "formal" belt. So they made him compete w/ the purples. He murdered every1. If/when he wins another tourny in November, they will have to allow him to compete with the brown/black belts, which he WILL. THAT'S wat he's training for. Keep diggin' brotha. Rob says Wats Up!

[JiuJitsuForward]

Cool workout. He needs bigger calves to match his biceps.

[joedefranco]

HAHAHA!!! Yeah, I'm designing a calf specialization program for him as we speak because as everyone knows, big calves are KEY for grapplers.

Unbelieveable...

[qnsboxer422]

a muscle imbalance in strength because he doesnt do calf raises? you have a lot to learn. no offense.

[MegaPunkassbitch]

Joe is a greek god!

[lordi]

he joe please disable the comment section on your videos.. every1 will still watch,, fucking cock jockeys that rob would rip apart here need silencing..

[connor13434]

@billmayerblackbelt if you ever try and mock joe defrnaco again i will personaly break into your house murder all your fmaily members then nail u to the floor boards and watch you bleed . PS great video joe!

[KaelinSaint]

What stupid comments. Joe, don't respond to this crap. Allow your video's and your gym to speak for itself. Not to be rude but responding does more to make you look bad. Keep up the good work.

[smithcle]

Joe: The masses are waiting for the Badass Program stopping arguing with these idiots and get to work. Soon as it drop I'm ordering it hurry up.

[PitzRock1]

Also maybe Rob and Joe should wear a "rainbow" belt. just sayin....

[PitzRock1]

Hmmmm. Sounds like Joe has the hots for Rob by the way he sticks up for him. Thats just not right. I mean to be gay is fine, but just come out and say it already. Its when you hide in the closet that people lose their respect for you.

[drbobmartin1]

Joe: Dude, who is Ben? A. There are laws against "raping purple belts". Do you think I would send my teenage son to you with your unprofessional tone? Try to have a little class. Reputations take years to build up and moments to crash and burn. B. Many people do well in lower competitions and get their heads handed to them when they step up to "Prime Time". Time will tell if your hyped sizzle has any steak to go along with it. Best of luck with Rob's training and try to keep it clean.