PHASE 9 - 2023

Note: Ensure 5-7 days rest before commencing. Remember quality of movement over quantity (weight). Scale as needed as well. Reminder to post stretch. Remain malleable. Questions to me.

Back to pre-hab 4 day split (Day 1, Day 2, Jiujitsu, Day 3, Day 4/Judo, Judo, Jiujitsu; take a day off if needed and after cycle 1 week off). Re-building the foundations to eventually leading to my next battle.

Ensure you understand how to read protocol and schedules

DAY 1

DAY 2

DAY 3

DAY 4