APH-2025-109

Overview:

• Quarterly Goal: Compete at ADCC Open Atlanta
• Monthly Focus: Wrestling to Leg Entanglements
• Weekly Objective: Leg Lock Escapes

Warm Up:

• Teaching BJJ Class
  • Warm: Drill Heel Hook “cowboy drill”
  • Technique: Toeholds and Ankle Locks from 50/50
  • Sparring: Positional from 50/50
    • 3 x 1 minute: first to get to knees (no submissions)
    • 3 x 1 minute: first to get to feet (no submissions)
    • 3 x 1 minute: first to score or submit

Work:

CARs at home:

• Neck, 2 x 3
• Thoracic, 2 x 3
• Scapular, 2 x 3
• Shoulder, 2 x 3
• Hip, 2 x 3
• Elbow, 2 x 3
• Knee, 2 x 3
• Ankle, 2 x 3
• Wrist, 2 x 3

Mat Hours: 0.5