APH-2025-126

Overview:

• 8-Week Focus: Compete at ADCC Open Atlanta
• Weekly Objective: Tactics and Escapes

Assessment:

• Sleep Quantity (hours): 7.5
• Sleep Quality (1-5): 3
• Mood (1-5): 4
• Soreness (1-5): 1

Training:

Warm Up:

• 5 rounds, not for time:
  • Bike x 20 calories
  • Jump Rope x 100 singles
• Shoulder CARs x 5-3-1
• Hip CARs x 5-3-1

Work:

• 3 rounds, not for time (15 minute limit):
  • EQI Dip
  • Walking Lunge x 5 (each side, 2 x 30#)
  • Duck Walk x 10m
  • Salty Gorilla x 10m

Support:

• 5-5 nasal breathing until at resting HR
• Cool shower, gradually decreasing temperature (not cold).

Review:

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