Mission Focus: Power & Core • Conventional Deadlift – 4x6 • Power Clean – 4x5 • Pull-Ups – 4x10 • Hanging Knee Raise – 4x12 • 200m Farmer Carry Finisher: Plank Shoulder Taps - 3 x 60secs Penguins - 3 x 15 Mountain climbers - 3 x 60secs *RPE 7-8 for all lifts/carries

What’s one performance mistake you made early on that you’ve since fixed? Early on, I treated recovery as optional instead of mission-critical. stacked hard lifting, running, and jiu-jitsu with minimal sleep, poor fueling, and no structured deloads. Performance plateaued, injuries crept in, and my readiness suffered. I fixed it by programming recovery with the same discipline as training: - Sleep became non-negotiable - Nutrition aligned with workload and body composition goals - Mobility, soft-tissue work, and aerobic base work were scheduled, not improvised - Training intensity is now managed with intent (RPE, volume control, deloads) Result: better strength retention, faster recovery between sessions, fewer injuries, and consistent performance under load. Lesson learned: Training builds capacity. Recovery unlocks it.

Had the opportunity to complete a hyrox with a group of friends and I will have to say 100 m of lunges with 20 kg was the longest 100 m of my life 🤣🤣 had a last minute switch from rowing to the lunges. We completed it in 1:13 placing 37/125 not too shabby and personally 8/125 on thr 103 kg 50 m sled pull. Thanks coach Tim for the grapplers blueprint for preparing me!

Nothing but good vibes and solid rolls! Thanks Coach for the motivation! Today was humbling rolls definitely not the best day but not the worst. Today I came out at least 1% better. 🤙💪