Saturday 10/18/25

BJJ

Closed Guard

Rolled 5 rounds of 5 min

Tuesday 10/14/25

BJJ

Lasso/Spider Guard

Rolled 4 rounds of 2 min

Rolled 3 rounds of 3 min

Sunday 10/12/25

Conditioning

Volleyball

60 min

Friday 10/10/25

BJJ No Gi

Kimura from Side Control

Rolled 6 rounds of 2 min

Rolled 2 rounds of 5 min

Thursday 10/9/25

BJJ

Kimura from Side Control

Rolled 4 rounds of 3 min

Tuesday 10/7/25

BJJ

Kimura from Side Control

Rolled 2 rounds of 5 min

Sunday 10/5/25

Conditioning

Volleyball

60 min

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 10/3/25

BJJ No Gi

Armbar from closed guard

Rolled 4 rounds of 5 min

Wednesday 10/1/25

Accessories

Dumbbell Bench Press

3 sets x 10 reps @ 65#s

Tuesday 9/30/25

BJJ

Closed guard

Rolled 2 rounds of 3 min

Sunday 9/28/25

Conditioning

Volleyball

60 min

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 9/26/25

BJJ No Gi

Arm Triangle

Rolled 3 rounds of 5 min

Thursday 9/25/25

BJJ

S mount armbar

Rolled 3 rounds of 3 min

Tuesday 9/23/25

BJJ

Knee on belly escape

Rolled 2 rounds of 5 min

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

Sunday 9/21/25

Conditioning

Pickleball

80 min

Saturday 9/20/25

BJJ

Single Leg Takedown

Rolled 3 rounds of 3 min

Rolled 4 rounds of 5 min

Thursdy 9/18/25

BJJ

Knee Cut Step Back

Rolled 4 rounds of 3 min

Tuesday 9/16/25

BJJ

Single Leg Takedown, Reverse Half Guard Escape

Rolled 1 round of 5 min

Sunday 9/14/25

Conditioning

Pickleball

120 min

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 9/12/25

BJJ No Gi

Triangle and armbar from side control

Rolled 5 rounds of 5 min

Thursday 9/11/25

BJJ

Scarf Hold to Armbar

Rolled 2 rounds of 5 min

Tuesday 9/9/2025

BJJ

Armbar from side control

Rolled 1 round of 5 min

Saturday 9/6/25

BJJ

Triangle and Omoplata

Rolled 1 round of 8 min

Rolled 3 rounds of 6 min

Friday 9/5/25

BJJ No Gi

Triangle and omoplata

Rolled 4 rounds of 5 min

Thursday 9/4/25

BJJ

Spider Guard

Rolled 3 round of 5 min

Tuesday 9/2/25

BJJ

Guard Sit Up Sweep, Armbar, and Kimura

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 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 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

Thursday 8/28/25

BJJ

Back Take from Turtle

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

Sunday 8/24/25

Conditioning

Pickleball

120 min

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 8/22/25

BJJ No Gi

Kimura from Side Control

Rolled 4 rounds of 5 min

Thursday 8/21/25

BJJ

Takedowns

Tuesday 8/19/25

BJJ

Triangle and Armbar Escapes

Rolled 1 round of 5 min

Friday 8/15/25

BJJ No Gi

S mount armbar

Rolled 4 rounds of 6 min

Tuesday 8/12/25

BJJ

S mount Armbar

Rolled 1 round of 5 min

Sunday 8/10/25

Conditioning

Pickleball

90 min

Volleyball

60 min

Saturday 8/9/25

BJJ

Guillotine

Rolled 4 rounds of 5 min

Friday 8/8/25

BJJ No Gi

Butterfly Guard, Guillotine from Butterfly 

Rolled 3 rounds of 8 minutes

Rolled 4 rounds of 5 min

Thursday 8/7/25

BJJ

Escape from Turtle

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

Sunday 8/3/25

Conditioning

Volleyball

30 min

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 8/1/25

BJJ No Gi

Armbar from Side

Rolled 2 rounds of 5 min

Thursday 7/31/25

BJJ

Side Control Armbar

Rolled 1 round of 5 min

Wednesday 7/30/25

BJJ

Side Control Kimura

Rolled 3 rounds of 5 min

Sunday 7/27/25

Conditioning

Volleyball

60 min

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 7/25/25

BJJ No Gi

Armbar from Double Leg

Rolled 2 rounds of 5 min

Tuesday 7/22/25

BJJ

Armbar from Side Control

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 7/18/25

BJJ No Gi

Armbar from Back

Rolled 4 rounds of 5 min

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 7/16/25

BJJ

Back Take from Turtle

Rolled 2 rounds of 5 min

Tuesday 7/15/25

BJJ

Armbar from Back

Rolled 1 round of 5 min

Sunday 7/13/25

Conditioning

Volleyball

60 min

Saturday 7/12/25

BJJ

Spider Guard

Rolled 4 rounds of 5 min

Thursday 7/10/25

BJJ

Butterfly Sweep

Rolled 1 round of 5 min

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

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 6/12/25

BJJ

Pulling Guard/Triangle

Rolled 3 rounds of 5 min

Monday 6/9/25

Conditioning

15 Air Squats x 3

15 Burpees x 9

15 Lunges x 1

15 Push Ups x 1

Sunday 6/8/25

Conditioning

Volleyball

45 min

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 6/6/25

BJJ No Gi

Darce Choke

Rolled 3 rounds of 5 min

Wednesday 6/4/25

BJJ

Guard Pass

Rolled 2 rounds of 5 min

Sunday 6/1/25

Conditioning

Volleyball

60 min

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 5/30/25

BJJ No Gi

De La Riva

Rolled 1 round of 10 min

Wednesday 5/28/25

BJJ

De La Riva

Rolled 3 rounds of 5 min

Sunday 5/25/25

Conditioning

Volleyball

40 min

Friday 5/23/25

BJJ No Gi

Kimura

Rolled 3 rounds of 5 min

Wednesday 5/21/25

BJJ

Open Guard

Rolled 4 rounds of 5 min

Sunday 5/18/25

Conditioning

Volleyball

60 min

Saturday 5/17/25

BJJ

Spider Guard

Rolled 4 rounds of 5 min

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

Wednesday 5/14/25

BJJ

Open Guard

Rolled 2 rounds of 5 min

Friday 5/9/25

BJJ No Gi

Back Take

Rolled 4 rounds of 5 min

Conditioning

Pickleball

60 min

Wednesday 5/7/25

BJJ

Back Take

Rolled 3 rounds of 5 min

Wednesday 4/30/25

BJJ

Half Guard

Rolled 3 rounds of 5 min

Sunday 4/27/25

Conditioning

Volleyball

30 min

Saturday 4/26/25

BJJ

Armbar from mount

Friday 4/25/25

BJJ No Gi

Armbar from mount

Rolled 3 rounds of 5 min

Wednesday 4/23/25

BJJ

Cross collar choke from mount

Rolled 3 rounds of 5 min

Monday 4/21/25

BJJ

Armbar from mount

Rolled 5 rounds of 5 min

Saturday 4/19/25

BJJ

Closed Guard

Rolled 5 rounds of 5 min

Friday 4/18/25

BJJ No Gi

Close Guard

Rolled 4 rounds of 5 min

Wednesday 4/16/25

BJJ

De La Hiva

Rolled 1 round of 5 min

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

Monday 4/14/25

BJJ

De La Hiva

Rolled 3 rounds of 5 min

Sunday 4/13/25

Conditioning

Volleyball

30 min

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

Friday 4/11/25

Conditioning

Pickleball

60 min

Thursday 4/10/25

BJJ

Comp Class

70 min

Sunday 4/6/25

Conditioning

Volleyball

60 min

Wednesday 4/2/25

BJJ

Open Guard

Rolled 2 rounds of 6 min

Tuesday 4/1/25

BJJ

Comp Class

80 min

Sunday 3/30/25

Conditioning

Volleyball

90 min

Friday 3/28/25

BJJ No Gi

Turtle

Rolled 3 rounds of 5 min

Sunday 3/23/25

Conditioning

Volleyball

45 min

Saturday 3/22/25

BJJ

Armbar from Side

Rolled 5 rounds of 5 min

Monday 3/17/25

BJJ

Sweeps from guard

Rolled 2 rounds of 5 min

Sunday 3/16/25

Conditioning

Volleyball

45 min

Friday 3/14/25

BJJ No Gi

Arm Triangle

Rolled 2 rounds of 5 min

Conditioning

Pickleball

60 min

Thursday 3/13/25

BJJ

Armbar from Side control

Rolled 2 round of 5 min

Wednesday 3/12/25

BJJ

Armbar from side

Rolled 3 rounds of 5 min

Tuesday 3/11/25

BJJ

Comp Class

80 min

Monday 3/10/25

BJJ

Armbar from mount

Rolled 3 rounds of 5 min

Sunday 3/9/25

Conditioning

Volleyball

60 min

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

Friday 3/7/25

Conditioning

Pickleball

60 min

Monday 3/3/25

BJJ

Over/Under pass

Rolled 4 rounds of 4 min

Wednesday 2/26/25

BJJ

Side Control to Arm Bar

Rolled 1 round of 10 min

Tuesday 2/25/25

BJJ

Comp Class

90 min

Monday 2/24/25

BJJ

Side Control

Rolled 5 rounds of 5 min

Sunday 2/23/25

Conditioning

Volleyball

60 min

Wednesday 2/19/25

BJJ

Single X to Pass guard

Rolled 4 rounds of 5 min

Tuesday 2/18/25

BJJ

Comp Class

70 min

Monday 2/17/25

BJJ

Guard Pull to Triangle

Rolled 3 rounds of 5 min

Sunday 2/16/25

Conditioning

Volleyball

60 min

Saturday 2/15/25

BJJ

Guard

Rolled 3 rounds of 5 min

Tuesday 2/11/25

BJJ

Comp Class

60 min

Monday 2/10/25

BJJ

Mount

Rolled 3 rounds of 5 min

Friday 2/7/25

BJJ No Gi

Double Leg Takedown

Rolled 1 round of 5 min

Wednesday 2/5/25

BJJ

Armbar from Side control

Rolled 1 round of 5 min

Tuesday 2/4/25

BJJ

Comp Class

80 min

Monday 2/3/25

BJJ

Guard Pass

Rolled 2 rounds of 5 min

Sunday 2/2/25

Conditioning

Volleyball

60 min

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

Friday 1/31/25

Conditioning

Pickleball

60 min

Wednesday 1/29/25

BJJ

Half Guard

Rolled 1 round of 5 min

Monday 1/27/25

BJJ

Half Guard stuff

Rolled 3 rounds of 5 min

Sunday 1/26/25

Conditioning

Volleyball

60 min

Friday 1/24/25

Conditioning

Pickleball

60 min

Monday 1/20/25

BJJ

Triangle from Spider Guard

Rolled 1 round of 5 min

Rolled right ankle slightly during takedown

Sunday 1/19/25

Conditioning

Volleyball

60 min

Saturday 1/18/25

BJJ

Back Take from Turtle

Rolled 4 rounds of 5 min

Thursday 1/16/25

BJJ

Comp Class

90 min

Wednesday 1/15/25

BJJ

Back Take from Turtle

Rolled 1 round of 10 min

Tuesday 1/14/25

BJJ

Comp Class

90 min

Monday 1/13/25

BJJ

Back Take + Cross Collar

Sunday 1/13/25

Conditioning

Volleyball

60 min

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 1/8/25

BJJ

Passing Guard

Rolled 3 rounds of 5 min

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 1/3/25

BJJ No Gi

Arm bar from mount

Rolled 1 round of 5 min

Wednesday 1/1/25

Conditioning

Pickleball

90 min