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