FIT-2025-089

Overview:

• 8-Week Focus (July - Aug):
  • Re-emphasize sport (BJJ) sessions 4 days / week. Fitness sessions should focus on rebounding (2x), and leave one day for creativity / hard days with Ollin.
• Weekly Objective:
  • Fitness sessions should include neck / spine work, animal movements (Budokon), and hamstring stretches.

Assessment:

• Sleep Quantity (hours): 8
• Sleep Quality (1-5): 4
• Mood (1-5): 3
• Soreness (1-5): 1

Warm Up:

• Incline Walk (treadmill) x 10 minutes (83 calories)
• Choice Calisthenics x 10 minutes
  • Lunge + Cossack x 25m
  • Lunge + Kick + SLDL x 25m
  • Cartwheel x 25m
  • Reverse Lunge x 25m
  • Rebound Forward x 25m
  • Rebound Backward x 25m

Work:

• 5-3-1 Each:
  • 1-Hand KB Clean (45#)
  • 1-Hand KB Power Jerk (45#)
• Suitcase Carry x 75m (each hand, 70#)

Support:

• Ball Support Wheel Pose / Bridge, 2 x 5
• Prison Cars, 2 x 5
• Table Hip CARS (foot over ball), 1 x 2 (each side)

Review:

• Difficulty (1-10): 5
• Performance (1-10): 6