2024 : 03 : 25

Free Fall Week 4 | Sometimes You Win By Losing

This week could be categorized as “active recovery.” There was a lot of movement exploration in order to detach from outcome measures. Sometimes a mobility session doesn’t “feel hard” until the next day, and almost always finding a creative way to break a sweat beats sitting on the couch.

Summary:

I cheated and peaked ahead at a few days’ programming. After all, the goal of FFP is explicitly not to just blindly follow what someone else has programmed. That means if I know Friday is going to have a little extra FY in it, then Monday and Tuesday might be lighter.

Grappling this week continued to focus on leg lock breaking mechanics and also started transitioning to pins (which set up the breaks).

Starting the week with hypertrophy and mobility was interestingly difficult as I “felt pretty beat up” later in the week. However, exploring different ways to improve movement and keep blood flowing was a fun down shift from a competitive results-driven top end.

Content:

• Monday: Free Fall Program 009 - Strength Endurance / Hypertrophy

• Tuesday: Free Fall Program 006 - Mobility

• Wednesday: NoGi BJJ - Mount Escape to Leg Entry

• Thursday: NoGi BJJ - Outside Heel Hook Breaking Mechanics

• Friday: Free Fall Program 011 - Injury Mitigation

• Saturday: NoGi BJJ - Pinning for Leg Locks

• Sunday: Free Fall Program 012 - Style / Endurance