APH-2025-141

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): 8
• Sleep Quality (1-5): 3
• Mood (1-5): 4
• Soreness (1-5): 2

Training:

Warm Up:

• On Echo / Assault Bike: 8 minute total

  • Nasal Breathing (5:5) x 2 minutes
  • Nasal Breathing (4:4) x 2 minutes
  • Nasal Breathing (3:3) x 2 minutes
  • Nasal Breathing (2:2) x 2 minutes

• 25m each:

  • Lunge + Cossack Squat
  • Lunge + Kick + SLDL
  • Cartwheel
  • Salty Gorilla (ball assisted)

Work:

• EMOM / 20 minutes

  • Bike Calories Reps
  • Wall Ball Reps

Support:

• Knee CARs, 2 x 3
• Shoulder CARs, 2 x 3
• Spine CARs, 2 x 3
• 5:00 minutes deep nasal breathing

Review:

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