APH-2025-140

Overview:

• 8-Week Focus: Ben Galper Basic Grip Program
  • 4 session x 4 week program will take longer to allow for rest and grappling training
• Weekly Objective: Begin Grip Program

Assessment:

• Sleep Quantity (hours): 9
• Sleep Quality (1-5): 3
• Mood (1-5): 3
• Soreness (1-5): 3

Training:

Warm Up:

• Lunge + Kick + SLDL x 25m
• Lunge + Cossack Squat x 25m
• Monky Walk x 25m
• Cartwheel x 25m
• Salty Gorilla (ball assisted) x 25m
• Elbow CARs, 2 x 5
• Wrist CARs, 2 x 5

Work:

• Logbar Deadlift
  • Work up to heavy single, 162# / 252# / 302# / 342#
  • 1 x 1 (1 second hold, 342#)
  • 1 x 2 (2 second hold, 302#)
  • 1 x 3 (3 second hold, 302#)
  • 3 x 5 (5 second hold, 252#)
• Plate Pinch
  • 5 x failure
    • 2 x 25 (60 seconds)
    • 2 x 10 (75 seconds, 75 seconds, 60 seconds, 60 seconds)
• Wrist Extension (banded), 5 x 25

Review:

• Difficulty (1-10): 7
• Performance (1-10): 8