APH-2025-103

Overview:

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

Intention:

Dealing with a minor rib injury and needing to take (dynamic) grappling lighter, I wanted to emulate some of that while targeting a good old fashioned “pump.”

Warm Up:

Chipper style:

• Bike x 100 calories
• Jump Rope x 1,000 singles
• Deep Squat x 100 seconds

Work:

EMOM / 10 minutes:

• DB Clean and Press x 5 (2 x 30#)

Rest 5 minutes, then:

• 10-9-8-7-6-5-4-3-2-1

  • Alternating DB Curl (2 x 30#), single count
  • Alternating Walking Lunge (2 x 30#), single count
  • Every time you sit the weights down, 10 x Air Squat

Support:

• Shoulder CARs x 3
• Hip CARs x 3