APH-2025-117

Overview:

• 8-Week Focus: Compete at ADCC Open Atlanta
• Weekly Objective: Wrestling transitions to leglocks.

Assessment:

• Sleep Quantity (hours): 7
• Sleep Quality (1-5): 2
• Mood (1-5): 3
• Soreness (1-5): 2

Training:

Warm Up:

• 3 Rounds of:
  • Jump Rope x 100 singles
  • Suitcase Carry x 25m / side (45#)
  • Front Rack Carry x 25m / side (45#)
  • Overhead Carry x 25m / side (45#)
  • Backward Ball Throw x 50m (30#l
  • Lunge + Cossack Squat x 25m
  • Walk x 25m

Work:

• Shoulder CARs x 5
• Hip CARs x 5
• Thoracic CARs x 5
• Scapular CARs x 5

Then,

• Banded Capsule CARs
  • Shoulder Internal
  • Shoulder External
  • Hip Internal
  • Hip External
• EQI
  • Jefferson Curl (45#)
  • Side bend (band)

Review:

• Difficulty (1-10): 5
• Performance (1-10): 7