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