APH-2025-094

Overview:

• Quarterly Goal: Compete at ADCC Open Atlanta
• Monthly Focus: Wrestling to Leg Entanglements
• Weekly Objective: Leglock Breaking Mechanics

Intention:

Today’s focus was on active recovery (rebound difficulty), but since I’ve been feeling good, I wanted to add a bit of strength stimulus. As per some recent reflections, I also wanted to explore shorter sets on CARs and PAILs/RAILs with a focus on quality in each rep.

Warm Up:

• Jump Rope x 100 singles
• Deck Squat + Broad Jump x 25m
• Jump Rope x 90 singles
• Lunge + Cossack Squat x 25m
• Jump Rope x 80 singles
• Lunge + Kick x 25m
• Jump Rope x 70 singles
• Duck Walk x 25m
• Jump Rope x 60 singles
• Cartwheel x 25m
• Jump Rope x 50 singles
• Deep Squat x 1 min

Work:

EMOM / 5 minutes

• Deadlift x 1 (315#)

Then,

• Pail / RAIL Shoulder External

  • Hip External combination with 9# KB
  • 1:00 on static stretch

Support with,

• Shoulder CARs, 2 x 3
• Hip CARs, 2 x 3

Reflection:

What worked well:

• Net positive (+2%) recovery score.
• I resisted the temptation to “ego lift” or get sucked into other people’s routines. There’s no fault on them, I just felt the twitch to stack on plates and stretch my designated recovery time between sets for a good show (and good fun to be sure), but I also remembered the intention of the session and state objective – to recover.
• I feel like I got about as much out of sets of 3 CARs as I did sets of 5, which means the movement quality deteriorates after that. I could have added another set to make up total volume, but this is again where numbers can be deceiving depending just how “slowed, controlled, and articular” those previous reps were.

What didn’t:

• The warm up spiked my HR pretty good. My recovery score was 80 when I started, but the 35 year record high pollen counts have been kicking my ass. However, I was able to stay diligent and rest appropriately between sets and still net a positive gain on the session.

Plan for next time:

• The lifting should be kept rare, but once every two weeks is probably a good stimulus just to keep things somewhat maintained.
• The lower rep counts on the CARs were a great idea to continue.
• If I wasn’t running out of time, I would have still done the 2:00 versions of PAILs/RAILs.