Saturday 9/19/26

Accessories

Back Squat

3 sets x 3 reps @ 90 kg

Bench Press

3 sets x 3 reps @ 80 kg

T-Bar Row

3 sets x 5 reps @ 60 kg

Deadbug

3 sets x 10 reps each side

BJJ

Rolled 6 rounds of 6 min

Thursday

BJJ

Butterfly Guard

Rolled 2 rounds of 6 min

Tuesday 9/15/26

BJJ

Butterfly Guard

Rolled 1 round of 6 min

Sunday 9/13/26

Conditioning

Volleyball

75 min

Saturday 9/12/26

BJJ

Rolled 6 rounds of 6 min

Thursday 9/10/26

BJJ

Leg Locks

Rolled 2 rounds of 6 min

Tuesday 9/8/26

BJJ

Side Control

Rolled 3 rounds of 4 min

Sunday 9/6/26

Conditioning

Pickleball

90 min

Volleyball

45 min

Saturday 9/5/26

BJJ

Rolled 6 rounds of 6 min

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