APH-2025-119

Overview:

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

Assessment:

• Sleep Quantity (hours): 8
• Sleep Quality (1-5): 4
• Mood (1-5): 4
• Soreness (1-5): 2

Training:

Warm Up:

• 10 rounds, not for time:
  • bike calories x 10
  • jump rope singles x 100
• CARs, 1 x 3 each:
  • Shoulder
  • Hip
  • Elbow
  • Wrist
  • Knee
  • Ankle

Work:

25m each:

• Duck Walk
• Salty Gorilla (Budokon)
• Lunge + Kick + SLDL

Then,

• Banded PAIL/RAIL:
  • Shoulder Internal
  • Shoulder External
  • Hip Internal
  • Hip External

Review:

• Difficulty (1-10): 6
• Performance (1-10): 6