APH-2025-076

Overview:

• Quarterly Goal: Emphasize better rather than more or harder.
• Monthly Focus: Bad Position / Addressing Deficits
• Weekly Objective: Upper Body Attacks (arms, neck, back)

Intention:

Today was supposed to be the last session of the Ollin BJJ Aerobic Support program. However, I went a little overboard – or ALL-IN – on Tuesday and was still a little sore. So, this was a good time to:

1. test my knowledge and see what my own hand crafted recovery session would look like, and…
2. rest and recovery today and Sunday before ramping things up again over the next 8 weeks.

Warm Up:

3 x 10m each:

• Lunge + Cossack Squat
• Lunge + Kick + SLDL
• Duck Walk

Work:

• 2 x 5 each:

  • Shoulder CARs
  • Hip CARs
  • Elbow CARs
  • Wrist CARs
  • Knee CARs
  • Ankle CARs
  • Neck CARs
  • Thoracic CARs
  • Spine CARs

• PAIL / RAIL

  • External Shoulder
  • Internal Shoulder
  • External Hip
  • Internal Hip

• EQI x 1 each:

  • Spine Twist (band)
  • Bicep Curl (band)
  • Overhead Tricep (band)
  • Squat (barbell, 45#)
  • Hamstring Curl (GHD)
  • Spine Extension (reverse GHD)

Reflection:

What worked well:

• I like the “dynamic warm up.” With a little effort you can get your heart rate well into a Zone 1 range and don’t have to do more slogging on a machine (bike, treadmill, etc.).
• The session was also a success in the Morpheus said I gained +2% recovery – so the session did it’s job and I know how to gauge “active recovery.”

What didn’t:

• Afterwards, I felt like I tried to do a bit to much and the session lacked focus.

Plan for next time:

• The best “bang for your buck” CARs are probably hips, shoulders, and spine. Those should get done every fitness session.
• Some endurance maintenance will be needed, so EQI and Zone 2 “work” segments can be alternated and would come out to about one / week each.