Wednesday 7/9/25

Accessories

Strict Press

3 sets x 5 reps @ 30 kg

Upright Row

3 sets x 10 reps @ 20 kg

Pull Up

5 sets x 5 reps

Cable Tricep Extension

5 sets x 10 reps @ #7

BJJ

De La Riva Sweep

Rolled 3 rounds of 5 min

Tuesday 7/8/25

BJJ

X Guard

Rolled 1 round of 5 min

Sunday 7/6/25

Conditioning

Pickleball

30 min

Volleyball

45 min

Saturday 7/5/25

Accessories

Back Squat

5 sets x 3 reps @ 80 kg

Friday 7/4/25

BJJ

Rolled 6 rounds of 6 min

Conditioning

Pickleball

60 min

Thursday 7/3/25

BJJ

Technical Mount

Rolled 1 round of 5 min

Wednesday 7/2/25

BJJ

Armbar from Half Guard

Rolled 1 round of 5 min

Sunday 6/29/25

Conditioning

Volleyball

50 min

Wednesday 6/25/25

BJJ

Armbar from Side control

Sunday 6/22/25

Conditioning

Volleyball

90 min

Saturday 6/21/25

Accessories

Box Jump

3 sets x 3 reps @ 30"

Trap Bar Deadlift (Higher Handles)

5 sets x 3 reps @ 315#

Bunch of light shoulder stuff

BJJ

Americana

Rolled 2 rounds of 5 min

Friday 6/20/25

BJJ No Gi

Kimura

Rolled 5 rounds of 5 min

Wednesday 6/18/25

BJJ

Armbar from Side control

Rolled 4 rounds of 5 min

Sunday 6/15/25

Conditioning

Volleyball

30 min