Saturday 5/9/26

Weightlifting

Hang Power Snatch

3 sets x 3 reps @ 40 kg

Accessories

Trap Bar Deadlift (Higher Handles)

3 sets x 3 reps @ 160 kg

Strict Press

3 sets x 5 reps @ 40 kg

BJJ

Rolled 7 rounds of 5 min

Friday 5/8/26

Accessories

Back Squat

3 sets x 5 reps @ 80 kg

Cable Chest Fly

3 sets x 10 reps @ #4

BJJ

Knee on Belly

Thursday 5/7/26

BJJ

Deep Half Guard

Rolled 2 rounds of 5 min

Tuesday 5/5/26

BJJ

Deep Half Guard

Rolled 1 round of 5 min

Monday 5/4/26

Accessories

Safety Bar Squat

3 sets x 3 reps @ 85 kg

Sunday 5/3/26

Conditioning

Volleyball

60 min

Tuesday 4/28/26

Accessories

Dumbbell Bench Press

3 sets x 10 reps @ 10#s

Pull Up

6 sets x 2 reps

Strict Press

3 sets x 10 reps @ 45#

Cable Tricep Extension

3 sets x 10 reps @ #9

Dumbbell Bicep Curl

3 sets x 5 reps each arm @ 35#s

Sunday 4/26/26

Conditioning

Run

2.01 miles

19:09

Volleyball

60 min

Saturday 4/25/26

Accessories

Safety Bar Squat

3 sets x 3 reps @ 75 kg

Dumbbell Bench Press

3 sets x 10 reps @ 5#s

Pull Up

5 sets x 1 rep

Friday 4/17/26

BJJ

Open Guard

Right minor AC Sprain

Thursday 4/16/26

BJJ

Half Guard

Rolled 2 rounds of 5 min

Thursday 4/9/26

BJJ

Turtle/Back Take

Wednesday 4/8/26

Accessories

Trap Bar Deadlift (Higher Handles)

1 set x 5 reps @ 157 kg

Tuesday 4/7/26

BJJ

Turtle/Back Take

Rolled 2 rounds of 5 min