APH-2025-097

Overview:

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

Intention:

Today I presented a challenge to myself: write the training session in the 2:30 it takes for Morepheus to measure my recovery score. I succeeded!

However, the score came back unusually low, so I had to make some adjustments.

Warm Up:

20-40-60-80-100:

• Jump Rope (single skips)
• Deep Squat (seconds)
• Sciatic Floss (single count)

Work:

• Shoulder CARs, 3 x 3
• PAIL / RAIL Hip Internal
• PAIL / RAIL Hip External
• Suitcase Carry, 3 x 25m (each side, 75#)

Reflection:

What worked well:

• Net positive recovery score.
• Good balance of targeting things I need to work on and hypertrophy (grip) stimulus.

What didn’t:

• My recovery score was really low, 50%, which was very surprising since I thought I slept fairly well last night, and yesterday’s training was very light.

Plan for next time:

• I feel like I’ve got the formatting for these session down pretty good as I keep seeing consistent positive recovery scores.
• I’ve found that the block Zone 2 (warm up or otherwise) is kind of inefficient. With some creativity I can reach the same consistent heart rate while also working “dynamic mobility”; which is a potent combination of things that are fun and benefit my deficiencies.
• I do want to continue to add some slight strength stimulation to maintain that, and as I’ve mentioned before, if I’m diligent about sneaking mobility in to my other training sessions, this frees up a little time and energy during the dedicated fitness sessions.