FIT-2025-093

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): 4
• Soreness (1-5): 1

Warm Up:

• 5 x 30 seconds each:
  • Rebounding
  • Deadhang
  • Speed Skate
  • Deep Squat
• play for a few minutes with drop box jump height

Work:

• 5 reps each:
  • 20" drop to broad jump
  • 30" drop 20" box jump
  • 30" drop to 24" box jump
  • 30" drop to 30" box jump
• 5 x peak watts sprint (air bike)
  • begin passive rest for remainder of 1 min immediately after peak wattage starts to drop.
  • peak = 1124 watts

Support:

• Prison Cars, 1 x 5
  • 1 arm at a time
• Supine Is, Ys, Ts, 1 x 5
• Walk x 6 min (treadmill)
  • Single nostril breathing, alternate on the minute.

Review:

• Difficulty (1-10): 7
• Performance (1-10): 7