APH-2025-101

Overview:

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

Intention:

I wanted to shake up my “dynamic warm up” with some movements I haven’t worked in while, but seemed to compliment the direction my training has been going. I also wanted to add a brief strength stimulus because I seem to be recovering well in the last couple weeks.

Warm Up:

Jump Rope x 100 - 10, by 10s (single), broken up by:

• 10 x Lunge + Cossack Squat / side
• 9 x Deck Squat
• 8 x Sissy Squat
• 7 x Lunge + Cossack Squat / side
• 6 x Deck Squat
• 5 x Sissy Squat
• 4 x Lunge + Cossack Squat / side
• 3 x Deck Squat
• 2 x Sissy Squat

Work:

• PAIL/RAIL Shoulder External (banded)

• PAIL/RAIL Shoulder Internal (banded)

• EMOM/5

  • Deadlift x 1 (315#)