Saturday 11/29/25

Accessories

Back Squat

3 sets x 5 reps @ 80 kg

Bent Over Row

3 sets x 5 reps @ 80 kg

Scap Pull Ups (Strapped)

3 sets x 20 reps

Deadlift

Moderate Single

170 kg

Cable Chest Fly

3 sets x 10 reps @ #4

Deadbug

4 sets x 10 reps each side

BJJ

Rolled 7 rounds of 6 min

Friday 11/28/25

BJJ No Gi

Butterfly Guard

Rolled 4 rounds of 6 min

Tuesday 11/25/25

BJJ

De La Riva

Rolled 2 rounds of 5 min

Monday 11/24/25

Conditioning

Treadmill

10 min @ 5.0 mph w/ 3.0 Incline

Friday 11/21/25

BJJ No Gi

Armbar/Kimura from side

Rolled 7 rounds of 5 min

Thursday 11/20/25

BJJ

Armbar from side control

Rolled 2 rounds of 5 min

Wednesday 11/19/25

BJJ

Armbar from side

Rolled 3 rounds of 5 min

Saturday 11/15/25

Accessories

Trap Bar Deadlift (Higher Handles)

3 sets x 3 reps @ 168 kg

BJJ

Rolled 6 rounds of 6 min

Friday 11/14/25

BJJ No Gi

Half Guard Pass

Rolled 4 rounds of 6 min

Thursday 11/13/25

BJJ

Half Guard Pass

Tuesday 11/11/25

BJJ

Half Guard Pass

Monday 11/10/25

Accessories

Bent Over Row

3 sets x 5 reps @ 80 kg

Bench Press

3 sets x 5 reps @ 80 kg

Saturday 11/8/25

Weightlifting

Hang Power Snatch

5 sets x 1 rep @ 60 kg

Accessories

Strict Press

3 sets x 5 reps @ 50 kg

Front Squat

2 sets x 5 reps @ 85 kg

Deadbug

3 sets x 10 reps each leg

BJJ

Rolled 6 rounds of 6 min

Friday 11/7/25

Accessories

Bent Over Row

3 sets x 5 reps @ 60 kg

Bench Press

3 sets x 5 reps @ 75 kg

BJJ No Gi

Turtle/Back Attacks

Rolled 3 rounds of 5 min