APH-2025-099

Overview:

• Quarterly Goal: Compete at ADCC Open Atlanta
• Monthly Focus: Wrestling to Leg Entanglements
• Weekly Objective: Leg Pins and Attack Transitions

Intention:

Today we want to continue focusing on recovery, mobility, and accumulating positive recovery points while also hitting a mild strength stimulus; specifically grips.

Warm Up:

2 Rounds NFT:

• Jump Rope x 100 singles
• Lunge + Cossack Squat x 25m
• Lunge + Kick x 25m
• Bear Crawl x 25m
• Cartwheel x 25m

Work:

5-4-3-2-1 NFT:

• Shoulder CARs
• KB Strict Press (25#) / side
• Hip CARs
• Suitcase Box Step Up (20", 45#) / side

Reflection:

What worked well:

• Net positive recovery score.
• Simple and fun format.
• The descending ladder to “build confidence” ensured a lot of quality in the CARs

What didn’t:

• I wanted to use KBs to target grip strength, but that component was still a bit lacking.

Plan for next time:

• I didn’t have time in this session, but want to add some banded CARs at some point as well, though clearly enough range of motion needs to be developed before adding resistance to it, hence the whole point of “internal strength.”