APH-2025-128

Overview:

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

Assessment:

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

Training:

Warm Up:

• Lunge + Cossack Squat x 25m
• Cartwheel x 25m
• Lunge + Kick x 25m
• Shoulder CARs, 1 x 3
• Hip CARs, 1 x 3
• Thoracic CARs, 1 x 3
• Scapular CARs, 1 x 3

Work:

• PAIL/RAIL
  • Shoulder External
  • Shoulder Internal
  • Hip External
  • Hip Internal
• EQI
  • Bicep Curl
  • Tricep Extension

Review:

• Difficulty (1-10): 4
• Performance (1-10): 8