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