Not the actual Bible, but I thought I'd detail the exercise for anyone wanting to try it at home. Troy Flugge (one of the founders of the Submission Factory) was a huge fan of this exercise and would go through it every time there was a new beginner in the club.
All you need is a deck of cards and 20-30 minutes.
Shuffle the cards. Work through the deck of cards with the following rules:
Black card - Push ups
Red card - Squats
Number 2-10 - number of the above exercise
Jack = 11
Queen = 12
King = 13
Ace = 15
Joker = 20
Work through the deck until you're done! (My legs feel like they're about to fall off after this is done).
You can also vary the exercises if you'd prefer crunches or something along those lines.
I also realise I haven't updated in a while. Feels like my BJJ is...not progressing. Seem to have hit that hump and just get stuck with the same problems over and over again...
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