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

Thursday 11/6/25

BJJ

Back Escape

Tuesday 11/4/25

BJJ

Turtle

Rolled 2 rounds of 6 min

Friday 10/31/25

BJJ No Gi

Closed guard

Rolled 2 rounds of 5 min

Thursday 10/30/25

BJJ

X Guard

Rolled 5 round of 3 min

Tuesday 10/28/25

BJJ

X Guard

Rolled 1 round of 5 min

Saturday 10/25/25

Weightlifting

Power Snatch

3 sets x 3 reps @ 60 kg

Accessories

Strict Press

3 sets x 5 reps @ 40 kg

Back Squat

5 sets x 3 reps @ 90 kg

BJJ

Armbar from mount

Friday 10/24/25

BJJ No Gi

Back Take and armbar from mount

Rolled 5 rounds of 5 min