FIT-2025-098

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): 3
• Mood (1-5): 3
• Soreness (1-5): 1

Warm Up:

• Walk (treadmill) x 10 minutes
  • Alternate nostril breathing @ 1 minute / side
• Lunge + Cossack Squat x 50m
• Lunge + Kick + SLDL x 50m

Work:

• Dynamic ball throws / functional patterns x 15 minutes
  • experiment with lunge + twist
  • experiment with overhead (reverse) slam to wall

Support:

• Bike (easy pace) x 10 minutes

Results:

• Austin: 220 reps

Review:

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