APH-2025-110

Overview:

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

Intention:

Due to an injury I’ve been having to roll lighter, so I wanted to push the pace some in the weight room. However, I resisted the urge to make this a wrecker because I know I’m going to have some long grappling rounds this weekend.

Therefore, I wanted this session to “feel like a fight” but keep the overall volume relatively short, with a good bit of rest between intervals.

Warm Up:

• Jump Rope x 10 minutes
  • Every minute, Lunge + Cossack Squat x 2 / side
• Deep Squat x 10 minutes
  • Every minute, Lunge + Kick x 2 / side
• Banded Capsule CARs x 10 each:
  • Shoulder / External
  • Shoulder / Internal
  • Hip / External
  • Hip / Internal

Work:

• 3 Rounds of:
  • Snatch-Grip Deadlift x 6 (95#)
  • Bent Over Row (underhand) x 6 (95#)
  • Hang Clean x 6 (95#)
  • Front Squat x 6 (95#)
  • Split Jerk x 6 (95#)
  • Back Squat x 6 (95#)
  • Rest 3 minutes