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