APH-2025-042

Intention:

This was the final session of the “mobility” program that culminates with an capacity stimulus / signal. The movements are pretty straight forwards and should sent a signal letting you know if your aerobic base is sufficient (or not).

For me, the answer is “sort of.” I could make it grindy and slow, but I didn’t really want to push the pace hard, which is what capacity work requires.

That’s good insight going into the aerobic development follow up for deciding how I want to structure my training, where I need work, and what kind of frequency and dosage (of intensity off the mat) I can handle.

Warm Up:

3 rounds (not for time):

• Shoulder CARs x 3 / side
• Rebound x 30 seconds
• Deep Squat x 30 seconds

PAIL/RAIL Shoulder Internal Rotation / side

PAIL/RAIL Shoulder External Rotation / side

Work:

Every 3 minutes for 3 rounds:

• DB Bench Press x 15
• Bike x 10 calories
• Burpee x 5

Every 2 minutes for 3 rounds:

• Push Up x 10
• Bike x 10 calories
• Burpee x 1

Every minute for 3 rounds:

• Double DB Clean x 5
• Box Jump x 5

Every 30 seconds until fail:

• Burpee to Bar x 1
• Toes to Bar x 1
• add one rep each set util failure

Results:

• Austin

  • DB Bench [2 x 25#], DB Clean / Box Jump [2 x 25#, 20”], Burpee combo [fail on set of 5]

Resource:

• Ollin BJJ Support, Movement 24

Image Credit: TMB / Ollin