APH-2025-124

Overview:

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

Assessment:

• Sleep Quantity (hours): 8
• Sleep Quality (1-5): 3
• Mood (1-5): 3
• Soreness (1-5): 1

Training:

Warm Up:

• 2 Rounds of:
  • 25m x 1 Hand Overhead Carry (each side, bottom up, 18#)
  • 25m x 1 Hand Front Rack Carry (each side, 45#)
  • 25m x Suitcase Carry (each side, 45#)
  • 25m x Deck Squat + Lunge + Cossack Squat
  • 25m x Deck Squat + Broad Jump

Work:

• 2 x 5 Each:
  • Elbow CARs
  • Wrist CARs
  • Knee CARs
  • Ankle CARs
• Windmill, 2 x 1 (each side, 18# / 26#)
• Turkish Get Up, 2 x 1 (each side, bottom up, 26#)
• Elbow Capsule CARs w/ KB, 2 x 3 (each side, bottom out, 9#)
• EQI KB Bicep Curl x 1 (on reverse GHD, each side, bottom out, 26#)

Review:

• Difficulty (1-10): 6
• Performance (1-10): 7