Goal of session: Lower-body strength, unilateral control, frontal-plane stability, rotational strength Warm-up: Bike 4 min (nasal) World’s Greatest Stretch 2×4/side Cossack Squat 2×5/side Ankle Rockers 2×8/side Hamstring Walkouts 2×6 Main Work: Trap Bar Deadlift 5×3–4 @ 85–90% | RPE 8–9 Bulgarian Split Squat 4×6/side @ 70–85% | RPE 8 Single-Leg RDL 3×8/side @ 60–70% | RPE 7–8 Landmine Cossack Squat 3–4×5/side | RPE 7–8 Cable Woodchop (High → Low) 3×8/side | RPE 7 Finishers / Conditioning: Rower sprints 6×20s ON / 40s OFF Damper 5–6 | 30–36 spm Notes: RPE 7 Sleep 6 hrs HRV nil ---

I parent with presence, patience, and purpose. My actions teach more than my words ever could. I guide with firmness and care, setting boundaries that build strength and trust. Each day, I show up steady and accountable, shaping my children through example.

Yesterday I completed 45 minutes of sparring and then bridged into Muay Thai Conditioning - 2 round Jump Rope Warm Up - 3 rounds partner med ball reaction drills 1 minute on 1 minute shadow box - 6 rounds bag work 3 minutes on 1 minute break - Wall Bag 30 sec all out 5 sec burpee. 20 sec all out 10 sec burpees. 15 sec all out. 15 sec burpees. 10 sec all out - 50 knees 50 teeps - Cone running forward backwards drills - Cone change of direction sprint/race

( New MAP test 280 watts) brad's MAP air bike conditioning workout 1 min @ 280 watts followed by 4 min @ 196 watts repeat 8 times ( volume will be increased each week ) week 1. HR max 176 - AVG 146 week 2. HR max 162 - AVG 136 week 3. HR max 184 - AVG 158 (week 3 we increased the MAP from 250 to 280 watts) if you want to follow the results of each session I'm up loading them each week there's going to be 9 in total

This week is about sharpening, not smashing. Volume and load are pulled back while speed and intent stay high. Just to name a few exercises we ran today. Banded Pogos 3 sets of 15–20 contacts Light band tension Short ground contact, stay springy Banded Push-Ups 3 sets of 5–6 explosive reps Light to moderate band resistance Well short of fatigue Banded Ice Skaters 3 sets of 4–6 reps per side Light band resistance Stick the landing, clean push-off Jammer Shoulder Press (Explosive) 3 sets of 3–5 reps Around 50–60% of normal working load Move fast, full control Kneeling Overhead Wall Ball Throws 3 sets of 3–5 throws Light to moderate ball Full intent, plenty of rest Volume reduced. Load reduced. Quality high. We deload to reload and roll into the next block fresh.