APH-2025-121

Overview:

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

Assessment:

• Sleep Quantity (hours): 8.5
• Sleep Quality (1-5): 3
• Mood (1-5): 3
• Soreness (1-5): 1

Training:

Warm Up:

• Jump Rope x 100 singles
• Lunge + Cossack Squat x 25m
• Jump Rope x 100 singles
• Lunge + Kick + SLDL x 25m
• Jump Rope x 100 singles
• Duck Walk x 25m
• Jump Rope x 100 singles
• Cartwheel x 25m
• Jump Rope x 100 singles
• Ball Over Shoulder x 25m (30#)

Work:

• Neck CARs, 2 x 5
• Scapular CARs, 2 x 5
• Thoracic CARs, 2 x 5
• Spine CARs, 2 x 3
• Lumbar Twist PAIL/RAIL (banded, both sides)
• Thoracic PAIL/RAIL (banded, extension and flexion)

Review:

• Difficulty (1-10): 4
• Performance (1-10): 6