title: APH-2025-178 description: "" date: FIT-2025-090 categories: [fitness] tags: [aerobic-capacity, development, team]

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): 7
• Sleep Quality (1-5): 3
• Mood (1-5): 3
• Soreness (1-5): 1

Warm Up:

• 2 Rounds (not for time):
  • Player 1: 10 x Ball Over Shoulder
  • Player 2: 10 x Air Bike calories
  • Buddy Carry x 25m each
  • Player 1: 10 x Air Bike Calories
  • Player 2: 10 x Ball Over Shoulder
  • Buddy Carry x 25m each
• Walk (hypoxic) x 5 minutes:

Flow: Hold you breath, walk until you have to breathe, stop, take a breath, continue. Only move forward while you’re holding your breath.

Work:

• On 40-minute clock:
  • Goal: Devil Press x combined body weight in reps
  • Score: Time if reps completed, or bike calories if DQ’d by time.

Flow: Player 1 starts working on the devil press reps while Player 2 grinds on the bike. Switch positions every 2:00. The person on the bike is responsible for keeping time, the person doing reps is responsible for counting those. Stop at 40:00 regardless if you’ve completed the reps.

Support:

• Walk (treadmill) x 5:00

Flow: Keep a casual pace and focus on extending your breathing and getting back to a nasal breath. Keep walking until your heart rate is under Zone 1, or 50% MHR, slow the pace every minute or so if you’re note there by 5:00.

Review:

• Difficulty (1-10): 9
• Performance (1-10): 8
• Results: Tanner & Austin
  • 311 calories, 315 reps @ 2 x 15#
  • Goal: 375