Saturday 10/3/26

Accessories

Back Squat

3 sets x 3 reps @ 90 kg

Bench Press

3 sets x 5 reps @ 70 kg

RDL

3 sets x 5 reps @ 70 kg

Rear Delt Fly

3 sets x 10 reps @ 10#s

BJJ

Rolled 6 rounds of 6 min

Thursday 10/1/26

BJJ

Half Guard

Rolled 2 rounds of 5 min

Tuesday 9/29/26

BJJ

Half Guard back step

Rolled 2 rounds of 5 min

Monday 9/28/26

Accessories

Bench Press

3 sets x 10 reps @ 135#

Thursday 9/24/24

BJJ

Technical Mount

Rolled 1 round of 6 min

Tuesday 9/22/26

BJJ

Technical Mount

Rolled 1 round of 7 min

Saturday 9/19/26

Accessories

Back Squat

3 sets x 3 reps @ 90 kg

Bench Press

3 sets x 3 reps @ 80 kg

T-Bar Row

3 sets x 5 reps @ 60 kg

Deadbug

3 sets x 10 reps each side

BJJ

Rolled 6 rounds of 6 min

Thursday

BJJ

Butterfly Guard

Rolled 2 rounds of 6 min

Tuesday 9/15/26

BJJ

Butterfly Guard

Rolled 1 round of 6 min

Sunday 9/13/26

Conditioning

Volleyball

75 min

Saturday 9/12/26

BJJ

Rolled 6 rounds of 6 min

Thursday 9/10/26

BJJ

Leg Locks

Rolled 2 rounds of 6 min

Tuesday 9/8/26

BJJ

Side Control

Rolled 3 rounds of 4 min

Sunday 9/6/26

Conditioning

Pickleball

90 min

Volleyball

45 min