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