Thursday 9/3/26

BJJ

Cross Collar Choke to Armbar

Rolled 1 round of 5 min

Tuesday 9/1/26

BJJ

Flower Sweep

Rolled 1 round of 6 min

Sunday 8/30/26

Conditioning

Volleyball

60 min

Thursday 8/27/26

BJJ

Knee on Belly Escape

Rolled 1 round of 5 min

Sunday 8/23/26

Conditioning

Volleyball

60 min

Saturday 8/22/26

Weightlifting

Power Snatch

3 sets x 1 rep @ 60 kg

Accessories

Back Squat

1 set x 3 reps @ 100 kg

Dumbbell Bench Press

3 sets x 5 reps @ 60#s

BJJ

Awarded Purple Belt

Rolled 6 rounds of 6 min

Thursday 8/20/26

BJJ

Lasso/Spider Guard Pass

Rolled 1 round of 5 min

Tuesday 8/18/26

BJJ

Lasso/Spider Guard Pass

Rolled 2 rounds of 5 min

Thursday 8/13/26

BJJ

Side Control

Tuesday 8/11/26

BJJ

Side Control

Sunday 8/9/26

Conditioning

Volleyball

120 min

Saturday 8/8/26

Accessories

Trap Bar Deadlift (Higher Handles)

3 sets x 3 reps @ 160 kg

BJJ

Rolled 5 rounds of 6 min

Friday 8/7/26

Accessories

Cable Chest Fly

3 sets x 10 reps @ #4

Cable Rear Dely Fly

3 sets x 15 reps @ #2

BJJ No Gi

Open Guard to Arm Bar

Rolled 2 rounds of 6 min

Thursday 8/6/26

BJJ

X Guard

Rolled 1 round of 5 min

Tuesday 8/4/26

BJJ

Triangle from Guard

Rolle 1 round of 5 min

Saturday 8/1/26

Accessories

Back Squat

Moderate Single

120 kg

Bench Press

3 sets x 3 reps @ 80 kg

Deadlift

Moderate Single

160 kg

BJJ

Rolled 6 rounds of 6 min

Friday 7/31/26

BJJ

Turtle / Clock Choke

Thursday 7/30/26

BJJ

Turtle/Back Attacks

Tuesday 7/28/26

BJJ

Clock Choke

Rolled 1 round of 5 min

Saturday 7/25/26

Weightlifting

Power Snatch

3 sets x 1 rep @ 60 kg

Accessories

Back Squat

3 sets x 3 reps @ 100 kg

Cable Chest Fly

3 sets x 10 reps @ #4

Windshield Wipers

3 sets x 10 reps each side

BJJ

Rolled 6 rounds of 6 min

Friday 7/24/26

BJJ

Open Guard

Rolled 4 rounds of 5 min

Thursday 7/23/26

BJJ

Folding Pass

Rolled 1 round of 5 min

Tuesday 7/21/26

BJJ

Folding Pass

Rolled 1 round of 6 min

Sunday 7/19/26

Conditioning

Volleyball

120 min

Saturday 7/18/26

Accessories

Back Squat

3 sets x 3 reps @ 90 kg

Dumbbell Bench Press

3 sets x 8 reps @ 70#s

Deadbug

3 sets x 10 reps each side

BJJ

Rolled 6 rounds of 6 min

Friday 7/17/26

BJJ

Mount

Rolled 2 rounds of 5 min

Thursday 7/16/26

BJJ

Ezekiel

Rolled 1 round of 7 min

Tuesday 7/14/26

BJJ

Mount

Rolled 1 round of 5 min

Sunday 7/12/26

Accessories

Back Squat

3 sets x 3 reps @ 90 kg

Dumbbell Bench Press

3 sets x 8 reps @ 65#s

Cable Rear Delt Fly

3 sets x 10 reps @ #1

Pull Up

4 sets x 5 reps

Deadbug

3 sets x 10 reps each side

Conditioning

Volleyball

60 min

Saturday 7/11/26

BJJ

Rolled 6 rounds of 6 min

Friday 7/10/26

BJJ

Closed Guard to Triangle

Rolled 1 round of 10 min

Thursday 7/9/26

BJJ

Open Guard

Rolled 1 round of 5 min

Tuesday 7/7/26

BJJ

Spider Guard

Rolled 1 round of 5 min

Sunday 7/5/26

Conditioning

Volleyball

60 min

Saturday 7/4/26

BJJ

Rolled 6 rounds of 6 min

Thursday 7/2/26

BJJ

Side Control to Kimura

Tuesday 6/30/26

BJJ

Side Control to Mount

Rolled 2 rounds of 5 min

Thursday 6/25/26

BJJ

Half Guard

Rolled 1 round of 5 min

Tuesday 6/23/26

BJJ

Half Guard

Rolled 1 round of 8 min

Sunday 6/21/26

Conditioning

Volleyball

60 min

Saturday 6/20/26

Accessories

Dumbbell Bench Press

3 sets x 5 reps @ 70#s

RDL

3 sets x 5 reps @ 90 kg

 - superset -

3 Box Jumps @ 26"

BJJ

Rolled 6 rounds of 6 min

Friday 6/19/26

BJJ

Turtle/Back Take

Rolled 2 rounds of 5 min

Thursday 6/18/26

BJJ

Headlock Defense

Rolled 3 rounds of 5 min

Tuesday 6/16/26

BJJ

Headlock defense

Rolled 1 round of 5 min

Monday 6/15/26

Accessories

Bench Press

3 sets x 5 reps @ 65 kg

Sunday 6/14/26

Conditioning

Pickleball

90 min

Friday 6/12/26

BJJ

Ankle Pick

Rolled 4 rounds of 5 min

Thursday 6/11/26

BJJ

Triangle and Omoplata

Rolled 2 rounds of 5 min

Tuesday 6/9/26

BJJ

Triangle and Omoplata

Rolled 2 rounds of 5 min

Fourth stripe on blue belt

Sunday 6/7/26

Conditioning

Volleyball

60 min

Saturday 6/6/26

BJJ

Rolled 6 rounds of 6 min

Friday 6/5/26

BJJ

Mount escape

Rolled 4 rounds of 6 min

Tuesday 6/2/26

BJJ

Technical Mount

Rolled 3 rounds of 6 min

Saturday 5/30/26

BJJ

Rolled 6 rounds of 6 min

Sunday 5/24/26

Conditioning

Volleyball

60 min

Saturday 5/23/26

Weightlifting

Power Snatch

5 sets x 1 rep @ 50 kg

Power Clean + Jerk

5 sets x 1 rep @ 60 kg

Accessories

Bench Press

3 sets x 5 reps @ 60 kg

Pull Up

3 sets x 5 reps

BJJ

Rolled 6 rounds of 6 min

Thursday 5/21/26

BJJ

Side Control to Turtle

Rolled 3 rounds of 5 min

Tuesday 5/19/26

BJJ

Side Control

Rolled 1 round of 6 min

Sunday 5/17/26

Conditioning

Volleyball

60 min

Saturday 5/16/26

BJJ

Rolled 6 rounds of 6 min

Friday 5/15/26

BJJ

Guard Retention

Rolled 5 rounds of 5 min

Thursday 5/14/26

BJJ

Single Leg X Guard

Rolled 2 rounds of 5 min

Tuesday 5/12/26

BJJ

Butterfly Guard

Rolled 3 rounds of 6 min

Sunday 5/10/26

Conditioning

Volleyball

45 min

Saturday 5/9/26

Weightlifting

Hang Power Snatch

3 sets x 3 reps @ 40 kg

Accessories

Trap Bar Deadlift (Higher Handles)

3 sets x 3 reps @ 160 kg

Strict Press

3 sets x 5 reps @ 40 kg

BJJ

Rolled 7 rounds of 5 min

Friday 5/8/26

Accessories

Back Squat

3 sets x 5 reps @ 80 kg

Cable Chest Fly

3 sets x 10 reps @ #4

BJJ

Knee on Belly

Thursday 5/7/26

BJJ

Deep Half Guard

Rolled 2 rounds of 5 min

Tuesday 5/5/26

BJJ

Deep Half Guard

Rolled 1 round of 5 min

Monday 5/4/26

Accessories

Safety Bar Squat

3 sets x 3 reps @ 85 kg

Sunday 5/3/26

Conditioning

Volleyball

60 min

Tuesday 4/28/26

Accessories

Dumbbell Bench Press

3 sets x 10 reps @ 10#s

Pull Up

6 sets x 2 reps

Strict Press

3 sets x 10 reps @ 45#

Cable Tricep Extension

3 sets x 10 reps @ #9

Dumbbell Bicep Curl

3 sets x 5 reps each arm @ 35#s

Sunday 4/26/26

Conditioning

Run

2.01 miles

19:09

Volleyball

60 min

Saturday 4/25/26

Accessories

Safety Bar Squat

3 sets x 3 reps @ 75 kg

Dumbbell Bench Press

3 sets x 10 reps @ 5#s

Pull Up

5 sets x 1 rep

Friday 4/17/26

BJJ

Open Guard

Right minor AC Sprain

Thursday 4/16/26

BJJ

Half Guard

Rolled 2 rounds of 5 min

Thursday 4/9/26

BJJ

Turtle/Back Take

Wednesday 4/8/26

Accessories

Trap Bar Deadlift (Higher Handles)

1 set x 5 reps @ 157 kg

Tuesday 4/7/26

BJJ

Turtle/Back Take

Rolled 2 rounds of 5 min

Monday 4/6/26

Accessories

Dumbbell Chest Fly

3 sets x 10 reps @ 20#s

Dumbbell Curl

1 set x 5 reps each arm @ 35#s

Saturday 4/4/26

BJJ

Rolled 6 rounds of 6 min

Friday 4/3/26

BJJ

Closed Guard

Rolled 5 rounds of 5 min

Thursday 4/2/26

BJJ

Headquarters Guard

Rolled 3 rounds of 3 min

Accessories

Dumbbell Bench Press

3 sets x 20 reps @ 35#s

Bent Over Row

3 sets x 10 reps @ 95#

Friday 3/27/26

BJJ

Mount

Rolled 3 rounds of 5 min

Tuesday 3/24/26

BJJ

Mount

Rolled 1 round of 5 min

Saturday 3/21/26

BJJ

Rolled 6 rounds of 6 min

Thursday 3/19/26

BJJ

Closed Guard

Rolled 2 rounds of 3 min

Wednesday 3/18/26

BJJ

Spider Guard

Rolled 2 rounds of 5 min

Tuesday 3/17/26

BJJ

Knee Bar

Rolled 3 rounds of 3 min

Saturday 3/14/26

Weightlifting

Power Snatch

3 sets x 3 reps @ 60 kg

Accessories

Back Squat

3 sets x 5 reps @ 90 kg

Dips

3 sets x 10 reps

RDL

3 sets x 6 reps @ 70 kg

Friday 3/13/26

BJJ

Side Control

Rolled 3 rounds of 5 min

Thursday 3/12/26

BJJ

Side Control

Rolled 1 round of 5 min

Tuesday 3/10/26

BJJ

Side Control

Rolled 1 round of 5 min

Saturday 3/7/26

Accessories

Back Squat

Tough Single

120 kg

Friday 3/6/26

BJJ

Half Guard

Rolled 2 rounds of 5 min

Thursday 3/5/26

BJJ

Half Guard

Rolled 2 rounds of 4 min

Wedneday 3/4/26

Accessories

Bench Press

3 sets x 5 reps @ 80 kg

Trap Bar Deadlift (Lower Handles)

3 sets x 5 reps @ 140 kg

Tuesday 3/3/26

BJJ

Half Guard

Rolled 2 rounds of 6 min

Saturday 2/28/26

BJJ

Rolled 7 rounds of 6 min

Friday 2/27/26

BJJ

Turtle / Back Escape

Rolled 3 rounds of 5 min

Thursday 2/26/26

BJJ

Turtle / Back Escape

Tuesday 2/24/26

BJJ

Turtle / Back Escape

Monday 2/23/26

Conditioning

Treadmill

20 min @ 4.0 mph w/ 2.0 Incline

Saturday 2/21/26

Accessories

Back Squat

4 sets x 5 reps @ 90 kg

Cable Tricep Extension

3 sets x 10 reps @#8

Friday 2/20/21

BJJ

Closed Guard

Rolled 4 rounds of 5 min

Thursday 2/19/26

BJJ

Open Guard

Saturday 2/14/26

BJJ

Rolled 6 rounds of 6 min

Friday 2/13/26

BJJ

Mount Escape

Rolled 3 rounds of 6 min

Thursday 2/12/26

BJJ

Armbar from Technical Mount

Tuesday 2/10/26

BJJ

Armbar from Mount

Saturday 2/7/26

Weightlifting

Snatch

4 sets x 1 rep @ 60 kg

Accessories

Back Squat

4 sets x 2 reps @ 110 kg

Dip

4 sets x 5 reps

BJJ

Rolled 7 rounds of 6 min

Friday 2/6/26

BJJ

Guard Pass

Rolled 5 rounds of 5 min

Thursday 2/5/26

BJJ

Closed Guard Pass

Wednesday 2/4/26

Accessories

Transformer Bar Squat (HBBS/4)

3 sets x 4 reps @ 95 kg

Tuesday 2/3/26

BJJ

Closed Guard Pass

Rolled 1 round of 5 min

Monday 2/2/26

Accessories

Bench Press

3 sets x 10 reps @ 155#

Back Squat

3 sets x 3 reps @ 100 kg

Saturday 1/31/26

BJJ

Rolled 7 rounds of 6 min

Accessories

Transformer Bar Squat (SSB/4)

5 sets x 2 reps @ 85 kg

Tuesday 1/27/26

Accessories

Bench Press

3 sets x 10 reps @ 155#

Saturday 1/24/26

BJJ

Professor Tussa Seminar

Friday 1/23/26

BJJ No Gi

Kimura from bottom

Rolled 3 rounds of 5 min

Thursday 1/22/26

BJJ

Armbar from guard

Third stripe on blue belt

Monday 1/12/26

Accessories

Back Squat

Tough Triple

110 kg

Pause Bench Press

3 sets x 5 reps @ 70 kg

Pull Up

3 sets x 5 reps

Cable Chest Fly

3 sets x 15 reps @ #3

Sunday 1/11/26

Conditioning

Volleyball

60 min

Saturday 1/10/26

Accessories

Dumbbell Bench Press

3 sets x 5 reps @ 70#s

Trap Bar Deadlift

3 sets x 3 reps @ 150 kg

BJJ

Rolled 5 rounds of 6 min

Friday 1/9/26

BJJ No Gi

Guard Pass

Rolled 3 rounds of 5 min

Sunday 1/4/26

Conditioning

Pickleball

120 min

Saturday 1/3/26

Weightlifting

Snatch

3 sets x 3 reps @ 40 kg

Accessories

Back Squat

Moderate Single

110 kg

Bent Over Row

3 sets x 5 reps @ 70 kg

BJJ

Rolled 5 rounds of 6 min

Friday 1/2/26

Conditioning

Pickleball

120 min