APH-2025-147

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: Adjust difficulty and develop follow-up training plan.

Assessment:

• Sleep Quantity (hours): 9
• Sleep Quality (1-5): 4
• Mood (1-5): 3
• Soreness (1-5): 1

Warm Up:

• 10-9-8-7-6-5-4-3-2-1 each:
  • KB Swing
  • KB Headcutter
• Bike, easy pace x 10 minutes
  • 3:3:3 cadence (in-hold-out) x 2 minutes
  • Every 2:00 stop pedaling, take a deep breath, and hold until you have a strong desire to breathe, exhale, take a few recovery breaths, and begin pedaling again.

Work:

• Alternating EMOM / until failure:
  • Odd Minutes:
    • Double DB Clean and Press x 2
    • Add 2 reps every following set
  • Even Minutes:
    • Bike x 10 calories

Support:

• CARs, 3 x 3 each:
  • Shoulders, hips, spine

Results:

• Austin:
  • Warm Up: 45# swing, 26# headcutter, 45 cal bike
  • Work: 11 rounds (avg. 2 x 18# DBs)

Review:

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

Note: This deviates from my grip training plan because I needed to test run this session before submitting it as part of a personal trainer application.