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