Saturday, October 18, 2025

Saturday 10/18/25

BJJ
Closed Guard
Rolled 5 rounds of 5 min

Tuesday, October 14, 2025

Tuesday 10/14/25

BJJ
Lasso/Spider Guard
Rolled 4 rounds of 2 min
Rolled 3 rounds of 3 min

Friday, October 10, 2025

Friday 10/10/25

BJJ No Gi
Kimura from Side Control
Rolled 6 rounds of 2 min
Rolled 2 rounds of 5 min

Thursday, October 9, 2025

Tuesday, October 7, 2025

Saturday, October 4, 2025

Saturday 10/4/25

Accessories
Box Jump
3 sets x 3 reps @ 24"

Back Squat
3 sets x 3 reps @ 105 kg

Bench Press
3 sets x 3 reps @ 85 kg

Bent Over Row
3 sets x 5 reps @ 70 kg

Deadbug
3 sets x 10 reps each side


BJJ
Armbar from closed guard
Rolled 4 rounds of 5 min

Friday, October 3, 2025

Wednesday, October 1, 2025

Tuesday, September 30, 2025

Saturday, September 27, 2025

Saturday 9/27/25

Weightlifting
Power Snatch
5 sets x 1 rep @ 60 kg


Accessories
Box Jump
3 sets x 3 reps @ 24"

Back Squat
3 sets x 3 reps @ 100 kg

Bench Press
3 sets x 5 reps @ 80 kg


BJJ
S mount armbar
Rolled 5 rounds of 5 min

Friday, September 26, 2025

Thursday, September 25, 2025

Tuesday, September 23, 2025

Monday, September 22, 2025

Monday 9/22/25

Accessories
Dumbbell Chest Fly
3 sets x 15 reps @ 15#s

RDL
3 sets x 10 reps @ 135#

Pull Up
3 sets x 5 reps

Saturday, September 20, 2025

Saturday 9/20/25

BJJ
Single Leg Takedown
Rolled 3 rounds of 3 min
Rolled 4 rounds of 5 min

Thursday, September 18, 2025

Tuesday, September 16, 2025

Tuesday 9/16/25

BJJ
Single Leg Takedown, Reverse Half Guard Escape
Rolled 1 round of 5 min

Saturday, September 13, 2025

Saturday 9/13/25

Weightlifting
Power Snatch
5 sets x 1 rep @ 60 kg

Power Clean + Jerk
5 sets x 1 rep @ 70 kg


Accessories
RDL
3 sets x 5 reps @ 80 kg

Bench Press
3 sets x 5 reps @ 70 kg

Pull Up
3 sets x 7 reps


BJJ
Back Take from Z Guard
Rolled 5 rounds of 5 min

Friday, September 12, 2025

Friday 9/12/25

BJJ No Gi
Triangle and armbar from side control
Rolled 5 rounds of 5 min

Thursday, September 11, 2025

Tuesday, September 9, 2025

Saturday, September 6, 2025

Saturday 9/6/25

BJJ
Triangle and Omoplata
Rolled 1 round of 8 min
Rolled 3 rounds of 6 min

Friday, September 5, 2025

Thursday, September 4, 2025

Tuesday, September 2, 2025

Monday, September 1, 2025

Monday 9/1/25

Accessories
Bench Press w/ Pause
Heavy Single
93 kg

RDL
3 sets x 10 reps @ 60 kg

Overhead Cable Tricep Extension
3 sets x 12 reps @ #7

Pull Up
3 sets x 7 reps

Saturday, August 30, 2025

Saturday 8/30/25

Accessories
Deadbug
3 sets x 10 reps each side

Ab Strap Leg Raises
3 sets x 10 reps


BJJ
Back Take from Turtle
Rolled 3 rounds of 5 min

Friday, August 29, 2025

Friday 8/29/25

Accessories
Bench Press
3 sets x 5 reps @ 80 kg

Trap Bar Deadlift (Higher Handles)
3 sets x 3 reps @ 177 kg


BJJ No Gi
Back Take from Turtle
Rolled 4 rounds of 5 min

Monday, August 25, 2025

Monday 8/25/25

Accessories
Bench Press w/ Pause
3 sets x 5 reps @ 65 kg

Deadlift
3 sets x 3 reps @ 110 kg

Cable Chest Fly
3 sets x 10 reps @ #3

Pull Up
3 sets x 5 reps

Saturday, August 23, 2025

Saturday 8/23/25

Accessories
Pause Bench Press
3 sets x 5 reps @ 65 kg

Back Squat
2 sets x 5 reps @ 90 kg


BJJ
Rolled 8 rounds of 5 min

Friday, August 22, 2025

Tuesday, August 19, 2025

Friday, August 15, 2025

Tuesday, August 12, 2025

Sunday, August 10, 2025

Friday, August 8, 2025

Friday 8/8/25

BJJ No Gi
Butterfly Guard, Guillotine from Butterfly 
Rolled 3 rounds of 8 minutes
Rolled 4 rounds of 5 min

Wednesday, August 6, 2025

Wednesday 8/6/25

Accessories
Back Squat
5 sets x 5 reps @ 90 kg

Lateral Raise
3 sets x 10 reps @ 10#s
 - superset -
5 Pull Ups

Deadbug
3 sets x 10 reps each side
 - superset -
10 Side Bend each side @ 53#


BJJ
Spider Guard
Rolled 4 rounds of 5 min

Saturday, August 2, 2025

Saturday 8/2/25

Accessories
Dumbbell Bench Press
3 sets x 5 reps @ 74#s

Single Leg RDL
3 sets x 5 reps each leg @ 60#
 - superset -
5 Hurdle Hops (40")


BJJ
Armbar from Side
Rolled 5 rounds of 5 min

Friday, August 1, 2025

Thursday, July 31, 2025

Wednesday, July 30, 2025

Saturday, July 26, 2025

Satirday 7/26/25

Weightlifting
Power Snatch
5 sets x 3 reps @ 50 kg


Accessories
Back Squat
Heavy Single
130 kg

Dumbbell Bench Press
2 sets x 10 reps @  70#s

Ab Strap Leg Raises
2 sets x 10 reps


BJJ
Kimura from Double Leg
Rolled 5 rounds of 5 min

Friday, July 25, 2025

Saturday, July 19, 2025

Saturday 7/19/25

Weightlifting
Power Snatch
5 sets x 1 rep @ 60 kg


Accessories
Back Squat
5 sets x 3 reps @ 100 kg

Strict Press
3 sets x 10 reps @ 40 kg


BJJ
Clock Choke
Rolled 5 rounds of 5 min

Friday, July 18, 2025

Thursday, July 17, 2025

Thursday 7/17/25

BJJ
Back Take from Turtle
Rolled 1 round of 5 min


Accessories
Bench Press
3 sets x 5 reps @ 70 kg

Deadlift
3 sets x 5 reps @ 120 kg

Pull Up
4 sets x 5 reps

Cable Tricep Extension
4 sets x 10 reps @ #8

Wednesday, July 16, 2025

Tuesday, July 15, 2025

Wednesday, July 9, 2025

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

Sunday, July 6, 2025

Saturday, July 5, 2025

Friday, July 4, 2025

Wednesday, July 2, 2025

Saturday, June 21, 2025

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

Wednesday, June 18, 2025

Saturday, June 14, 2025

Saturday 6/14/25

Weightlifting
Power Snatch
4 sets x 1 rep @ 60 kg


Accessories
Box Jump
3 sets x 3 reps @ 30"

RDL
3 sets x 8 reps @ 70 kg

Cable Chest Fly
3 sets x 10 reps @ #5

TRX Row
3 sets x 15 reps

Skullcrusher
2 sets x 10 reps @ 15#s

Supine Cable Knee Drive
2 sets x 10 reps each leg


BJJ
Pulling Guard/Triangle/Omoplata
Rolled 5 rounds of 5 min

Thursday, June 12, 2025

Monday, June 9, 2025

Monday 6/9/25

Conditioning
15 Air Squats x 3
15 Burpees x 9
15 Lunges x 1
15 Push Ups x 1

Saturday, June 7, 2025

Saturday 6/7/25

Weightlifting
Power Snatch
8 sets x 1 rep @ 40 kg

Power Clean 7 Jerk
4 sets x 1 rep @ 45 kg


Accessories
Box Jump
3 sets x 3 reps @ 24"

Cable Chest Fly
3 sets x 10 reps @ #4

TRX Row
3 sets x 15 reps

Overhead Cable Tricep Extension
3 sets x 10 reps @ #6

Supine Cable Knee Drive
2 sets x 10 reps each leg @ #2


BJJ
Guard Pass
Rolled 5 rounds of 5 min

Friday, June 6, 2025

Saturday, May 31, 2025

Saturday 5/31/25

Weightlifting
Power Snatch
4 sets x 1 rep @ 60 kg


Accessories
Box Jump
3 sets x 3 reps @ 24"

Back Squat
4 sets x 5 reps @ 85 kg

Cable Tricep Extension
3 sets x 10 reps @ #7


BJJ
Open Guard
Rolled 2 rounds of 5 min

Friday, May 30, 2025

Friday, May 16, 2025

Friday 5/16/25

Accessories
Strict Press
3 sets x 10 reps @ 30 kg

Rear Delt Fly
3 sets x 20 reps @ 10#s

Cable Chest Fly
3 sets x 10 reps @ #3

Ring Pull Up
3 sets x 5 reps

Deadbug
3 sets x 10 reps each


BJJ No Gi
Triangle
Rolled 3 rounds of 5 min

Friday, May 9, 2025

Friday 5/9/25

BJJ No Gi
Back Take
Rolled 4 rounds of 5 min


Conditioning
Pickleball
60 min

Friday, April 25, 2025

Wednesday, April 23, 2025

Monday, April 21, 2025

Friday, April 18, 2025

Tuesday, April 15, 2025

Tuesday 4/15/25

BJJ
Comp Class
60 min


Accessories
Dumbbell Bench Press
3 sets x 10 reps @ 35#s

Skullcrushers
2 sets x 12 reps @ 20#s

Saturday, April 12, 2025

Saturday 4/12/25

Weightlifting
Power Snatch
3 sets x 1 rep @ 60 kg

Power Clean + Jerk
3 sets x 1 rep @ 60 kg


Accessories
Back Squat
3 sets x 5 reps @ 80 kg

Strict Press
3 sets x 5 reps @ 40 kg

Deadbug
3 sets x 10 reps each

Ring Pull Up
2 sets x 5 reps


BJJ
Armbar from Side control
Rolled 5 rounds of 5 min

Saturday, March 22, 2025

Monday, March 17, 2025

Friday, March 14, 2025

Friday 3/14/25

BJJ No Gi
Arm Triangle
Rolled 2 rounds of 5 min


Conditioning
Pickleball
60 min

Thursday, March 13, 2025

Wednesday, March 12, 2025

Monday, March 10, 2025

Saturday, March 8, 2025

Saturday 3/8/25

Weightlifting
Power Snatch
3 sets x 1 rep @ 50 kg

Power Clean + Jerk
3 sets x 1 rep @ 70 kg


Accessories
Back Squat
3 sets x 5 reps @ 70 kg

Strict Press
3 sets x 5 reps @ 40 kg


BJJ
Half Guard Pass
Rolled 3 rounds of 6 min

Monday, March 3, 2025

Wednesday, February 26, 2025

Monday, February 24, 2025

Wednesday, February 19, 2025

Monday, February 17, 2025

Friday, February 7, 2025

Wednesday, February 5, 2025

Saturday, February 1, 2025

Saturday 2/1/25

Weightlifting
Power Snatch
3 sets x 1 rep @ 60 kg

Power Clean + Jerk
3 sets x 1 rep @ 80 kg


Accessories
Back Squat
3 sets x 3 reps @ 100 kg

Strict Press
3 sets x 10 reps @ 40 kg


BJJ
Guard
Rolled 2 rounds of 5 min

Monday, January 27, 2025

Monday, January 20, 2025

Monday 1/20/25

BJJ
Triangle from Spider Guard
Rolled 1 round of 5 min
Rolled right ankle slightly during takedown

Saturday, January 18, 2025

Wednesday, January 15, 2025

Saturday, January 11, 2025

Saturday 1/11/25

Accessories
Box Jump
3 sets x 3 reps @ 26"

Back Squat
3 sets x 3 reps @ 110 kg

Strict Press
3 sets x 10 reps @ 30 kg

Cable Chest Fly
3 sets x 15 reps @ #3

Pull Up
3 sets x 5 reps

Wednesday, January 8, 2025

Sunday, January 5, 2025

Sunday 1/5/25

Accessories
Box Jump
3 sets x 3 reps @ 30"

Back Squat
3 sets x 3 reps @ 100 kg

Pull Up
3 sets x 5 reps


Conditioning
Volleyball
90 min

Friday, January 3, 2025