FIT-2025-096

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): 9
• Sleep Quality (1-5): 3
• Mood (1-5): 3
• Soreness (1-5): 1

Warm Up:

• 3 x 10m each:
  • Lunge + Cossack Squat
  • Deck Squat + Broad Jump
  • Duck Walk
• 100m each:
  • Suitcase carry (left, 45#)
  • Suitcase carry (right, 45#)
  • Alternate hands every 25m

Work:

• EMOM / 10
  • Zercher Deadlift x 1 (135#)
• EMOM / 5
  • Snatch-Grip Deadlift x 3 (135#)
• On 5 minute clock:
  • Deadlift (135#) and hold: 10s, 20s, 30s, 20s, 10s

Support:

• CARs, 1 x 5
  • Wrist, Thoracic
• Deep Squat x 1 min

Review:

• Difficulty (1-10): 7
• Performance (1-10): 6