Sunday Trail Running (1 hour)

cold muddy

Thursday Lifting/Bodyweight training (1 hour)

Skipped rolls, burnout lifts, did light abs and light yoga too.

Wednesday Trail Running (1 hour)

Nice weather. Sunny and dry. #4.

Saturday Trail Running (30 minutes)

barely made 30 after rolling- really muddy too

Saturday Open Mat HS (90 minutes)

Rolled with like 10 guys and 2 girls. Used shoulder bump to sink in a RNC technique for a tap. Also used americana 3 times to tap. Kept getting caught in armbars- need to work on that.

Friday Lifting/Bodyweight Training (100 minutes)

Did all the stuff.

Thursday MA Classes (2 hours)

Drilled hip throws from head and arm and underhook. Practiced wrestling. Drilled from referee position to breaking down. Knee bump and arm grab to belly down. SPIRAL RIDE -- grabbed near side arm and far side thigh and spun around on your toes twisting into a back take basically. Worked on khabib choke from seat belt and back take. Worked on RNC from back take.

Wednesday Lifting/Bodyweight Training (90 minutes)

Skipped burnout lifts and rolls.

Tuesday Swimming (48 minutes)

Swam a mile- 30 laps freestyle 5 laps backstroke

Monday Gi Class (2 hours)

Scarf hold escapes- lock hands, bridge to one shoulder- pushing them above your head, then bridge to the other shoulder to get them over you. Also- push your hand past their face and get to your knees as you bridge up- trapping the arm and keeping your head up. Side control escape - ghosting- twisting around underneath them while turning your arms like a wheel.

Monday Lifting/Bodyweight Training (90 minutes)

Took it slow. Skipped abs and burnout lifts.

Sunday Open Mat (90 minutes)

Lots of rolls with like 8 guys and 2 girls.

Friday Lifting/Bodyweight Training (45-50 minutes)

Did under bar pull ups, chair dips, chair push ups, dead lifts, sumo dead lifts, over bar pull ups, feet up push ups, and back squats. On my feet all day and feeling too tired to do more.

Thursday MA Classes (3 hours)

women's class -snapdowns, working from there

wrestling class- get deep underhook with left hand, then grab with the right hand on the same side knee and "turn the wheel". Also drilled takedowns back and forth for 30 minutes (good workout)

nogi- worked on peterson roll to knee bar, and then cutbacks to knee bar

Wednesday lifting/bodyweight Training (80 minutes)

skipped burnout lifts and rolls.

Wrestling/ Nogi (90 minutes)

Learned head and arm control, grab behind the knee to side control. Worked compression locks, dorsal locks, kimura, americana, and arm bar from side control. I tapped out RT for the first time with the short arm scissor.

Tuesday Trail Running (45 minutes)

#4 Trail. Pretty dry, only a few slippery spots.

Monday BJJ Gi Class (2 hours)

Mostly drilling, very little rolling. Worked on wrist roll from turtle. Also sit out from turtle to half guard.

Monday Lifting/Bodyweight Training (80 minutes)

Skipped burnout lifts and rolls.

Saturday Trail Running (30 minutes)

20 degrees and the ground hurt my feet.

Friday BJJ beginner's gi class + rolling (1 hour 15 minutes)

30 minutes drilling, 45 minutes of rolling. Rolled no gi for two rounds. Only got one tap with an omaplata. Almost got one with a dirty triangle/kimura.

Friday Lifting/Bodyweight Training (70-80 minutes)

Skipped rolls, burnout lifts, hand weights.

Wednesday Lifting/Bodyweight Training (90 minutes)

Skipped burnout lifts, rolls, and abs.

Tuesday MA Classes (2 hours)

Wrestling and no gi sort of combined. Worked on hip throws. Worked on cement mixer to mount. Free wrestled and sparred with BB, DV, and ZK. Mostly played with ZK.

Monday GI BJJ Class (2 hours)

Worked from closed guard. Sleeve grab/grip break to over head pull to over hook to inside collar grip -1st part.

2nd part- grab second grip on collar to get them to defend, then tuck one arm to triangle. Remember to shift hips to 90 degree angle- keep hips on floor- throw right leg over on to back of neck - keep hips flat, then throw last leg over.

Monday Lifting (75-90 minutes)

Skipped rolls, hand weights, and burnout lifts.

Sunday No gi Open Mat (1 hour)

Rolled with JM, SM, CW, Ryan, Casey, Christian, Sam, and John from HNS.

Saturday Trail Running (65 minutes)

#4 trail. Really muddy, but leaf covered, so not too much slipping.

Saturday Open Mat (75 minutes)

40 minutes drilling, 35 minutes rolling. Got to work with Megan for drilling and rolled with JD, Doug, Tom, and Megan twice. Did not get tapped out at all! Tapped out Doug once and Megan twice all with the Americana.

Friday Lifting/Bodyweight Training (90 minutes)

Skipped rolls. Did less abs and yoga, but still some.

Thursday Swimming (35 minutes)

25 laps freestyle. Also- One hour shopping and all day on my feet today too.

Wednesday HIIT Workout/HIll sprints (25 minutes)

Ran 6 hills on the cc trail.

Wednesday Lifting/Bodyweight Training (50 minutes)

Did all the core lifts, just did them faster due to time constraints. Also some abs and yoga at the end.

Tuesday Wrestling/No gi (2 hours)

wrestling class- russian tie to single leg, russian tie to square up to fireman's carry

no gi - lockdown to mount, lockdown to foot grab, lockdown to 90 degree angle on leg to throw, probably more, all from lockdown.

Monday Gi Class (2 hours)

Worked on grip breaks from close guard to side guard to back take and choke. Also grip break, to side guard, to flower sweep. Rolled with WK, MT, Ryan M, and KS. Tapped out K once and W once. Worked on S mount a little rolling with K, got into triangle submission. Got W with side control pressure to Americana. Got caught with a wristlock by MT and one other thing? RM got me with something else too, can't remember. 

Monday Lifting/Bodyweight Training (90 minutes)

Skipped burnout lifts and rolls.

Saturday Trail Running (75 minutes)

#4 trail muddy and slippery.

Friday Lifting/Bodyweight Training (90 minutes)

skipped hand weights, burn out lifts, only did a little yoga and a little ab work

Friday Open Mat (2 hours)

Rolling no gi for 2 hours. Rolled with Devin, Wes, Keith (twice), Natalie (twice), Marlys, Nick M (twice), and an almost purple belt named Mike.

Thursday Trail Running (75 minutes)

#4 trail. 50 degrees and only a little muddy.

Wednesday Lifting/Bodyweight Training (90 minutes)

Skipped rolls, abs, and burnout lifts. Still sore and exhausted from a cold and training last night.

Tuesday MA Classes (2 1/2 hours)

wreslting class- high C and high C to ankle pick transition. Work on knee to knee transition.

no gi class - double wristlock to high up position (standing), to the person taking your back and you hip throw them (while keeping the double wrist lock), or sit down right there while also keeping the double wrist lock.

Monday Lifting/Bodyweight Training (90 minutes)

Skipped abs and burnout lifts. Added in some more elbow and front kick work with BOB.

Sunday Swimming (30 minutes)

20 laps slow, but it had been awhile.

Saturday Trail Running (35-40 minutes)

#4 trail. Muddy and leafy, some snow.

Friday Lifting/Boyweight Training (2 hours)

Did all the stuff including burn out lifts at the end.

Wednesday Lifting/Bodyweight Trainng (2 hours)

Did all the stuff except rolls.

Monday MA Class (2 hours)

1 hour drilling with Kyle W teaching. Went from darce choke from turtle, shooting the arm under, getting them to flop over, then closing the darce choke with a 3 point stance. Also drilled knee on belly escape. Grabbing the leg to stop posting, then bumping the knee on belly leg with your knee while pushing with the knee underhook with the hand.

Rolled with 2 purple belts (Dennis and Clinton< nogi with Clinton), 3 blue belts (Garrett, Jon W, and one more) , and 2 white belts (Stephen, Tommy)  (all visitors to the school). Clinton (the purple belt) asked me if I did MMA, so that was flattering. Otherwise, I still suck at rolling in the gi.

Monday Lifting/Bodyweight Training (90 minutes)

Skipped burnout lifts at the end and rolls.

Saturday Open Mat (2 hours)

About half drilling and half rolling. Rolled with Ryan T, WK, NM, KS, and MK (new woman in class). Drilled with headlock from rear (hooks in) position. Also drilled sneaky wristlock from side mount kimura position.

Friday lifting/bodyweight training (90 minutes)

Skipped rolls, handweights and burnout lifts

also- hours of cleaning

Thursday Trail running (45 minutes)

On the hard trail. Slippery leaves on the down slopes.

Wednesday Lifting/Bodyweight Training (2 hours)

Did all the stuff including abs, yoga, and burnout lifts with lighter weights.

Tuesday MA Classes (2 1/2 hours)

Wrestling class- russian ties, hand fighting, single legs

nogi class- dandelion choke, anaconda choke, darce choke, ninja choke, marcela choke, guillotine, and front neck crank (can't remember the name). Lots of stand up hand fighting with M and BB instead of rolling.

Monday MA Gi Class (2 hours)

90 minutes drilling inside trip with double sleeve grip throw and uchi mata throw with double inside grip as well. Rolled with Ryan M and briefly with Ryan T

Monday Trail Running (30 minutes)

Pouring down rain and 50 degrees. #4 trail.

Sunday Lifting/Bodyweight Training (1 hour)

under bar pull ups, chair push ups, chair dips, front squats (at 120 still) with hip thrusts (at 70 lbs), dead lifts/sumo dead lifts (at 205), back squats (at 120 still) with calf raises, hand weights for biceps/forearms, some yoga and some abs.

Saturday Trail Running (1 hour)

#4 trail. Had to stop and walk for 30 seconds or so 4-5 times due to left hip hurting. Wet, but leafy, so not much mud.

Saturday Open Mat (1 hour)

Visited the HS again. 30 minutes drilling- side control, to swoop under head, grab the arm to anaconda choke, get on your side, switch hands to darce choke. If they posture up, butterfly hook their leg and lift them up (while keeping the choke or switching to guillotine) and then get them into mount while holding the choke.

30 minutes rolling- rolled with Ian twice (3 times?) jumped guard on him the last roll (it was awesome!), David (high intensity wrestler), and Doug (bendy jiu jitsu-y kind of guy).

Friday Lifting (1 hour)

Went up to 205 for dead lifts and sumo dead lifts. Felt good.

Skipped hand weights, abs, yoga, and burn out lifts with lower weights.

Right arm/shoulder still a little tender, so taking it easy this week.

Thursday MA Classes (3 hours)

Women's class - sit out out of a back body lock. Sit out to hip heist. Also worked on granby's out of back body lock (bear hug?)

wrestling class- worked on swtich backs mostly. Had one wrestling match (I won of course, duh!).

no gi class- worked on hammer locks, chicken wings, double wrist lock, russian ties.

Wednesday Running Hills HIIT workout (30 minutes)

On the cross country trail.

Monday Trail Running (1 hour)

At PM State Park. Hard trail, tough uphills and technical downhills. 

Also- walked in EA parade for 90 minutes.

Saturday Running (65 minutes)

#4 Trail. Plus, probably 20 minutes walking

Thursday MA Classes (2 /12 hours)

Women's class- hand grab- grab fingers and grab up from underneath (two hands). Also, from headlock- lift up, straighten spine, dig your hips under and control their body (or throw their body).

wrestling class- hi-c to single leg, to tree top, running the pipe, to double leg.

nogi class- achilles locks and achilles lock (cross leg) to lancashire lock.

Wednesday Lifting/Bodyweight Training (90 minutes)

Skipped abs, rolls, yoga, bicep/tricep curls, and burn out lifts with the 60 lb bar.

Tuesday Trail Running (65 minutes)

#4 trail

Monday MA Classes (2 hours)

Mostly drilling. 10 minutes rolling with WK.

Monday Lifting/Bodyweight Training (2 hours)

Did everything.

Satrurday Trail Running (Hard Trail) (50 minutes)

50 minutes on the hard trail feels much harder than an hour on the #4 trail.

Friday Lifting/bodyweight Training (30 minutes)

Under bar pull ups, chair push ups, chair dips, dead lifts, sumo dead lifts, back squats and calf raises. Shorter workout since not feeling well since yesterday.

Wednesday Lifting (2 hours)

Did all the stuff except skipped rolls. Just took it slow.

Tuesday MA Classes (3 hours)

Wrestling class- throws on the mat. Throw from head control, drop down, get him in hi-c, lift up, throw. Like a reverse fireman's carry, except across your front.

Sub wrestling class- working kimura to dorsal lock, to one hand pull back. Also worked kimura, they shoot hand under your leg, then you scoop up their arm with your leg, and get them with kimura and reverse triangle, or upside triangle (with their face right in your crotch). 

Rolled with DW, NM, and Ryan T.

Tuesday Trail Running (1 hour)

#4 trail. Only a little wet. 45-50 degrees, nice weather.

Monday MA Gi Class (2 hours)

Worked on arm bar from closed guard on your back, if arm slips, go to omaplata, if they posture up, go to triangle.

20 minutes chess. Chess with YH and MT

25 minutes live rolling. Rolled with DW, KS, and WK. Actually jumped guard on WK (he's 6'3 and 215, so really strong).

First ever nip slip while rolling with WK. Took off my gi top because WK was in nogi attire, and was wearing a tank with a sports bra. Not good enough for rolling with a big strong guy. Had to tell him to stop so I could fix my top. Also- jumped guard on WK from standing in nogi. Only time I've jumped guard without being picked up before (by DH). Also jumped guard while WK in a kneeling position (in the same roll).

Monday Lifting/Bodyweight Training (1 hour 45 minutes)

Added more front and back squats at 60 lbs - 3 sets of 10-12.

Skipped rolls.

Saturday Trail Running (65 minutes)

#4 trail. Trying to add a bit more time.

Also- 3 hours of cleaning and re-organizing rooms

Friday Open Mat (90 minutes)

Hard rolling for 90 minutes. Tapped out Ryan M with a "khabib choke". Tapped out KS with an armbar. Rolled with Jon W twice (really good tall skinny blue belt). Rolled with Dan S and learned more about wrist locks. Rolled with Ian from HS again. He was there visiting. Only person I rolled nogi with. All the other rolls were in the gi.

Thursday Lifting/Bodyweight Training (90 minutes)

Skipped rolls, abs, and yoga. Might do it later. Added in some burner sets of back squats for hypertrophy at 60 lbs (while still doing the heavier front and back squats at 120lbs). Also added in some kicking and elbow strike practice.

Tuesday MA Classes (2 1/2 hours)

Wrestling class- russian tie to inside trip

nogi class- russian tie to inside trip to various other things.Holding on to the inside trip- to half nelson on same arm and inside wrist control to cradle or to surfboard kind of shoulder stack. Also- inside arm granby to escape like NM SR showed before to get out of belly down.

Also- 40 minutes hard rolling with DW, BB, NM jr, NM, and KS

Tuesday Trail Running (65 minutes)

#4 Trail

Monday MA Training (2 hours)

Worked on sweeps from side mount. Trap the arm, bridge the hips, wait for them to push into you, then throw them over. Also, get your hooks in like butterfly, but pull their arm across, grab the belt, then sweep them over. Also worked on the sweep where you get someone in beef wellington from the bottom position, then push their head away far enough while bridging the hips that they sort of roll forward while you still trap the arm.

Monday Lifting/Bodyweight Training (70 minutes)

Skipped rolls. Did everything else, just faster because of time constraints.

Saturday Trail Running (1 hour)

#4 trail. Mostly in the rain. Got thoroughly soaked.

Friday Lifting/Bodyweight Training (80 minutes)

Skipped bicep/forearm curls and rolls. Also, 20 minutes practicing Imanari rolls at the end.

Thursday MA Classes (3 hours)

Women's class- elbow block, to body lock, to pressure into them driving for either wall slam or them pushing back into you for a step aside take down.

Wrestling class- worked  a lot on sprawls on top of shooting (for a takedown). Also worked on when someone has you in bear hug from the back, thrust out with your hip and lean back with your shoulder, but widen your legs for base, at the same time push down with both hands on there one hand.

Advanced nogi- worked on shooting imanari rolls to between the legs for a take down straight to saddle, or saddle takedown.

Wednesday Lifting/Bodyweight Training (90 minutes)

Did everything except skipped rolls.

Monday MA Class (90 minutes)

Gi class tonight. 45 minutes drilling, 45 minutes rolling, mostly with ZK. Worked on collar arm grab to collar leg sweep of leg to take down. Then armbar on ground, or side mount, or double wrist lock. Also worked on wrist lock or figure 4 from standing.

Monday Lifting.Bodyweight Trainng (80 minutes)

Skipped rolls,

Sunday Trail Running (1 hour)

#4 Trail. Lots of bikes on Sundays, really annoying.

Friday Lifting/Bodyweight Training (80 minutes)

Skipped abs and rolls.

Thursday Body Pump (1 hour)

Exercise class that is some weird cross between lifting and cardio.

Tuesday MA Classes (90 minutes)

Wrestling class- Worked on head and arm hip throws, over/under hip throws. Worked on snatch from reverse body lock to deadlift to back arch throw. Did some hand fighting from greco roman stance.

nogi class- reverse body lock to legs around head/arms locked. reverse guard to leg lock positions

Tuesday Trail Running (1 hour)

#4 trail.

Monday Lifting/Bodyweight Training (1 hour)

Skipped abs, rolls, and hand weights.

Saturday Trail Running (1 hour)

Just running on automatic because I am exhausted from training MA two days in a row.

Friday Open Mat/Rolling (90 minutes)

Some hard rolling, in the gi. I suck in the gi.

Friday Lifting/Bodyweight Training (90 minutes)

Did everything I did Wednesday.

Thursday MA Classes (3 hours)

women's class- escape from mount with hip heist, foot check and sweep. Americana from mount. Escape from Americana from mount (bring both hands and head together to save the one hand). Americana to arm bar or short arm scissor.

wrestling class- from referee position- arm grab, run around to flatten out. Then from flatten to half nelson, wrist control, to surfboard shoulder pin.

advanced nogi- purse thief defense from under neath to knee reap to cross over toe hold. Same position- underneath the person's legs, half guard to saddle position using granby/berimbolo move. 

Last 30 minutes tough rolling- Rolled with both twins, RyanM, Jem, and WK.

Thursday Trail Running (30 minutes)

#4 trail. Took it easy, wore a regular bra to make myself go slow.

Wednesday Lifting/Bodyweight Training (90 minutes)

Slightly new routine: 
3 sets of under bar pulls ups with 3 sets of chair push ups and 3 sets of chair dips
Dead lifts/sumo dead lifts - 190 lbs. 3 sets of 3
3 sets of over bar pulls ups mixed with legs up forearm push ups
Front squats at 120 lbs 3 sets of 5 alternated with hip thrusts at 60 lbs (3 sets of 10)
Back squats at 120 lbs 3 sets of 5 alternated with calf raies.
Dead lifts/sumo dead lifts at 60 lbs for 3 sets of 10 each
bicep and tricep curls with 15 lb hand weight
ab work

Wednesday Yoga for Back Pain (30 minutes)

morning yoga

Tuesday Swimming (50 minutes)

1 mile. A little slower than normal, but still good.

Monday Lifting/Bodyweight Training (70 minutes)

Skipped rolls, did everything else. Also got carried some heavy stuff out of my mom's basement.  Hoping to add back in hip thrusts on wednesday.

Saturday Trail Running (1 hour)

#4 trail

Saturday Open Mat (2 hours)

Mostly working on technique- on belly down get a shoulder in with your arm way underneath to granby out from belly down with an opponent on top. Also- become the wedge to their rectangle. Wedge your body in there. Also- get a foot behind their back with a heel hook trapped to kick their arm from behind. Drilled hip throws with the twins also.

Also- 20 minutes of rolling with the twins. Got them both with a kimura from side closed guard position.

Wednesday Lifting/Bodyweight Training (70 minutes)

Skipped rolls.

Wednesday Hard Trail/HIIT (30 minutes)

30 minutes running on the hard trail. Counting this as my HIIT workout for the week due to the hills and such.

Tuesday Swimming (48 minutes)

20 laps freestyle, 3 laps back stroke, 10 laps freestyle, 2 laps backstroke.

Monday MA Classes in the gi (2 hours)

Drilled from the guard. Grab the hand with same hand, punch up with the other hand and throw a leg over to land the kimura. Lean back, keep the leg pressure on, and being the hand up towards your chest. Also, if they defend the hand under you, put both hands on the sleeve, and throw that hand over you. Grab the arm pit, from side closed guard, flower sweep, or back take. Played chess for 15 minutes. Managed to almost choke out new Ryan with collar choke, then relentless top pressure he couldn't get out of, then north south choke. Then live rolling for 30 minutes or so with DW leg locking me to hell. New Ryan choked me and triangled me.

Monday Lifting/Bodyweight Training (80 minutes)

Skipped hack squats and glute bridges/hip thrusts

Saturday Trail Running (30 minutes)

Cross country trail. Rained and soaked. Tough run. Had to stop because the wet shoes took the skin off my left foot.

Saturday Open Mat (1 hour)

First time visiting HS in GrC. 45 minutes of rolling with John, Ian, and JD. Some instruction and talking after that.

Friday Lifting/Bodyweight Training (80 minutes)

Skipped rolls, did everything else. Alternated back squats with forearm push ups again instead of hip thrusts. Right hip killing me from MA classes last night.

Thursday MA Classes (3 hours)

Women's class- russian ties to lateral rolls to lateral drops

Wrestling class- single legs, defending single legs. High, medium, low single legs.

Jiu jitsu class- 4 leg lock positions to cross over legs from doa, to knee something. Last 30 minutes live rolling from leg lock positions.

Lifting/Bodyweight Training (70 minutes)

Skipped hip thrusts, but added in a 3rd set of push ups (fore arm push ups for 3 sets of 6). Skipped yoga and rolls since I did yoga earlier today.

Also- 2 hours of shopping total today.

Yoga (30 minutes)

Yoga for back pain from youtube.

TuesdaySwimming (35 minutes)

25 laps

Monday Lifting/Bodyweight Training (45 minutes)

Skipped some push ups, hand weight stuff, and rolls. Took it easy on the heavy lifts too.

Monday Open Mat (2 hours)

2 hours rolling mostly nogi. 

The rolls were good! I rolled with 4 girls, and didn't really get killed. I totally murdered one of the girls though and I felt sorry for her. I made them all work on guard breaks and guard work since I rarely get to work from there at my home school. They were all helpful. I killed them all with takedowns though.

Then KS suggested I roll with some blue belt guys who were my size or smaller and that was an awesome suggestion! I did great against these two blue belt guys and they were coming back for more asking me to continue the rolls! One guy was AA and he could not tap me out. And other guy was a red head and I tapped him out once and he tapped me out once. I ended up rolling with KS last and I did okay against KS. He couldn't really tap me out even though he almost got me a a few times. I know he doesn't use all his pressure, but I still feel like I did good with him.

Saturday Trail Running (1 hour)

#4 trail. Semi firm mud, some gooey spots.

Friday Lifting/Bodyweight Training (1 hour)

Skipped rolls and yoga. Did extra ab work though. Also skipped hip thrusts. Keeping it at 100 lbs for front squats and back squats.

Thursday Classes MA Classes (2 hours)

Wrestling class- inside trips and single leg takedowns

Grappling class - Guard passing and hand fighting (pummeling and fighting for double under hooks or a body lock position)

Wednesday Lifting/Bodyweight Training (80 minutes)

Did everything except rolls

Tuesday Trail Running (50 minutes)

I wanted to get an hour, but my body said no. Nice dry trail. #4

Monday Lifting/Bodyweight Training (65 minutes)

Skipped abs, bicep curls, tricep curls, because feeling yucky.

Sunday Swimming (47-48 minutes)

34-35 laps (1 mile). Plus, 20 minutes grappling practice with E working mount escapes and DH ground/choke/halfguard submission escape.

Saturday Trail Running (45 minutes)

#4 trail. Rained recently, so was slick but not deep mud.

Friday Lifting/Bodyweight Training (80 minutes)

Added hip thrusts/glute bridges with the 190lb bar on my hips for 3 sets of 3. Skipped rolls, but did everything else.

Wednesday Lifting/Bodyweight Training (80 minutes)

New routine- 
Under bar pull ups, arm chair push ups, chair dips (3 sets each). 

Deadlifts and Sumo dead lifts (feet not as far apart for sumo dead lifts, trying something new) 3 sets of 3 at 190lbs.

Over bar pull ups with feet up push ups (3 sets each)

Front squats alternated with calf raises at 3 sets of 5 at 100 lbs (added 20 lbs)

Back squats alternated with hip thrusts at 3 sets of 5 at 100 lbs (added 20 lbs).

Bicep and tricep curls with 15 lb weight 3 sets of 6-8 each.

Yoga and abs after that

Tuesday MA Classes (3 hours)

Last hour hard rolling with 3 big guys. KS, BB, and new guy Ryan (who weighs about 230 and is super strong).

Wrestling class and nogi- head grab to either arm drag and back take or head grab to russian tie, arm lock, front roll (as close to their feet as possible). Also worked leg turk to ninja front roll to leg locks (twister, truck, compression lock, and back take).

Tuesday Yoga (30 minutes)

yoga for back pain

Monday Lifting/Bodyweight Training (1 hour)

Skipped abs and rolls due to time constraints. Did front squats and back squats, plus hip thrusts with 100 lbs today, skipped hack squats again.

Saturday Trail Running (60 minutes)

#4 trail. Firm mud, not too bad.

Saturday Open Mat (90 minutes)

Mostly drilling, 10 minutes of rolling with Jemaal. Worked on Side control, but you miss the underhook, so you tuck the elbow/arm in your arm, shove the head between your legs, lock down the figure 4 after that. Take that to a dirty armbar, or backtake to choke or wrist lock.

Friday Open Mat (90 minutes)

At Watson's. Rolled with two blue belts, three purple belts (liked Kevin especially), and a white belt girl (twice). Learned about guard breaks, side control escapes, triangles and triangle escapes, and collar chokes (a little).

Friday Lifting/Bodyweight Training (1 hour)

Skipped rolls and hack squats. Still doing back squats and front squats though, seems to help with my back.

Thursday MA classes (3 hours)

Women's class- double wrist grab under the arm to chicken wing. double wrist grab to double wrist lock to take down. Double wrist grab from a single leg to spladle.

Wrestling class- shoe tag game- wore me out, but fun. Single leg take downs and defending. Inside head is single leg, outside head is another kind of takedown.

Jiu jitsu class- leg turk to ninja roll (near shoulder roll) to leg lock or back take. top leg turk to ninja roll to leg lock or back take. Figure 4 toe hold, foot to the floor, forward roll to toe hold submission. 

BB- said I need to work on not getting taken down to my back as much.

Also- extra 1/2 hour at the end to work with NM for a roll and working on getting trapped underneath with an arm up by DH.

Wednesday Lifting/Bodyweight Training (1 hour)

Did front squats and back squats, but skipped hack squats and rolls.

Tuesday Swimming (47-48 minutes)

1 mile SIUE pool

Tuesday Yoga (30 minutes)

Yoga for back pain

Monday Lifting/Bodyweight Training (90 minutes)

Did extra yoga before abs and foam rolling at the end after the rolls. Skipped nothing.

Friday Trail Running (1 hour)

#4 trail. Mostly dry, only a little mud. Hot with no wind.

Thursday MA Classes (3 hours)

Women's class- Pederson rolls to pirate's crucifix. Or Peterson rolls to pirate's crucific to saddle, to leg lace. Also peterson roll to letting their near arm escape and getting them with shoulder lock, russian tie, russian tie to figure 4 to compression lock.

Wrestling class- double leg take down- to the knee with both hands behind the knees, and head up, then walk sideways and pressure with head to double leg takedown.

Nogi class- chokes- anaconda(grab arm at arm), darce (grab arm at neck), dandelion (which Bill B showed us Sat.), guillotine choke, marcela choke (like guillotine but using back lever), and ninja choke (which is like a reverse rnc).

Thursday Yoga for Back Pain (30 minutes)

Skipped running due to antibiotics giving me less energy.

Wednesday Lifting/Bodyweight Training (70 minutes)

Did everything but rolls. Maybe some extra yoga? Not sure why it took longer than usual.

Tuesday HIIT Workout Pool (25 minutes)

6 HIIT intervals about 1 minute each. 2 minutes downtime in between. Freestyle, small pool, no goggles.

Monday LIfting/Bodyweight Training (45 minutes)

skipped hack squats, hip thrusts, and bicep & tricep curls.

Saturday Yoga (30 minutes)

Yoga for back pain because everything was hurting.

Saturday Trail Running (45 minutes)

#4 Trail. Dry and hot. Lots of spiderwebs.

Saturday Open Mat (90 minutes)

Worked with BB's brother, BB (jj brown belt). choke from the back- put their head down with one arm, and the hand goes into the opposite arm pit, then lock in the choke after the hand is in the armpit. Remain control with hand in the arm pit over the back of the neck. high mount escape- learned to get out of high mount by whipping my legs up into the air and coming down on their calf with my hips. Work out from there. new guard break-push straight down on their hips with straight arms and high back until their hips are on the floor, keep arms straight and pressure on the hips, then bring one leg up to break their guard and trap their leg (like you're holding a football). Rolled with NM, BB, BB, and Matt T.

Friday Lifting/Bodyweight Training (1 hour)

Skipped rolls and did extra yoga.

Thursday MA Classes (3 hours)

Women's class- russian tie to sit down/deadlift take down. also worked on wrist grab to escape to double wrist control. Also- did a standing compression lock from the russian tie I want to try and remember.

Gi class- russian tie to dorsal lock to foot over, to tap, then russian tie to dorsal lock to swing back to compression lock to tap, then russian tie to take down (rolls, force down, etc). 

Rolled last 1/2 hour- got to roll with BB in the gi for the first time for two rounds. Fun!

Wednesday Yoga (30 minutes)

Did some yoga for back pain since my lower back and hips were hurting.

Tuesday MA Classes (3 Hours)

Wrestling class- worked with DW. Worked arm drag to back take to knee collapse back/side take down. Worked arm drag to back take to getting a hook in take down, to back take (or truck).

Jiu jitsu class- worked same sequence from closed guard we worked thursday. Closed guard to kimura (defend the kimura) to ashi garami, to leg pick when they stand to defend, to leg lace from leg grab. 

Rolled with DW, BB, KS, and Ryan M last 1/2 hour.

Tuesday Cross Country Running (35 minutes)

On the cross country trail.

Monday Lifting/Bodyweight Training (1 hour)

Still at 190lbs for dead lifts and sumo dead lifts. Did all the stuff.

Saturday Trail Running (1 hour)

#4 Trail. Dry and not too hot.

Friday Lifting/Bodyweight Training (1 hour)

Skipped rolls. Sore today from MA classes last night.

Thursday MA Classes (3 hours)

2 hours - drilling from half guard, grab the wrist, push them away with your leg, throw your leg up into their arm pit knock them over, and then get ahold of their leg for knee bar/leg lock. Drilling from closed guard- get double wrist lock, push off with one leg, throw one leg over, let go of double of wrist lock (they defend by grabbing their leg), let go of kimura and for for the leg and get them in ashi garame. If they defend by standing up, grab that leg for a leg lace, if they don't defend, go for knee bar or heel hook, etc.

1 hour- rolling from closed guard or half guard.

Thursday Trail Running (30 minutes)

#4 trail. Humid but not too hot.

Wednesday Swimming/HIIT Workout (20 minutes)

6 HIIT laps freestyle, 6 laps cool down in between back stroke. No real warm up or cool down though like usual.

Wednesday Lifting/Bodyweight Training (1 hour)

Skipped rolls but did everything else. Still at 190 lbs for daedlifts and sumo dead lifts. Probably stay there until my low low back feels better.

Tuesday Running/Hills/HIIT (30 minutes)

Ran 6 hills, walked 6 hills. Cross country trail.

Monday Swimming (30 minutes)

10 laps freestyle 5 laps backstroke 10 laps freestyle

Monday LIfting/Bodyweight Training (1 hour)

Dialed it back to 190 lbs for dead lifts and sumo dead lifts due to some lower back pain (from running or lifting? not sure). Skipped rolls.

Saturday Trail Running (1 hour)

#4 trail. Nice and dry trail. Also yesterday- heavy duty car repairs for 3 hours.

Thursday MA Classes (3 hours)

Women's class- Worked double wrist locks from knife defense, double wrist locks from bear hug, and head control with knuckle into their jaw and walking forward.

Wrestling class- referee position to same leg leg hook (opponent postures up) and then diving roll to leg holds. Referee position to arm control, to arm between their legs, to cradle. Head/arm lock, to scoop up the leg, to cradle take down.

Nogi class- wrist control-double wrist lock- take a knee, front roll.  Double wrist lock, take a knee, front roll to leg grab for knee bar or leg lace. Drilled shoulder lock on my own as a knife defense as well.

Thursday Trail Running (30 minutes)

#4 Trail.

Wednesday Lifting/Bodyweight Training (1 hour)

Skipped abs and rolls.

Tuesday Running (30 minutes)

I did 3 miles in 30 minutes!!! I had no idea I had gotten so fast (for me) since I've been running dirt trails for so long. I also walked 3 minutes to warm up and 5 minutes to cool down. One big hill, but mostly small rolling hills.  

Also- walking for 45 minutes and playing with the kids at the park. 

Plus - 2 hours shopping

Monday Lifting/Bodyweight Training (1 hour)

Skipped rolls.

Also- 1 hour walking. 

Also yesterday (Sunday)- 2 hours weeding.

Saturday HIIT Workout/Running Hills (20 minutes)

Ran hills 4 times, plus 1 hour of walking. 

Also- 1 hour yard work

Saturday Open Mat (90 minutes)

Rolled with DW and YH. Drilled takedowns and submissions with DW for most of an hour.

Friday Lifting/Bodyweight Training (1 hour)

Skipped rolls and abs due to sore, bruised, exhausted feeling from MA class last night.

Thursday MA Classes (3 hours)

Women's class- covered falling technique. Also covered catching the arm and sit back defense. Got my first stripe on my white belt from Keith!

Wrestling classes- practiced and drilled our favorite takedowns. I practiced hip throws. Defended against single leg, double leg, and fireman's carry.

Nogi class- covered triangles, and triangles when they stack defend. Covered triangle fail to omoplata. Rolled for 10 minutes at the end.

Wednesday Swimming (30 minutes)

22-23 laps.

Wednesday Lifting/Bodyweight Training (1 hour)

Skipped rolls, but did everything else.

Tuesday Trail Running (30 minutes)

Did too much yesterday and Shark Week started yesterday too. Exhausted for the whole run. Hot dry run on #4.

Monday Lifting/Bodyweight Training (90 minutes)

Did all the stuff, including rolls. Added in some front leg kick and elbow strike drills. Also, added in vacuuming. 

Also- 1/2 hour yard work

Saturday Trail Running (1 hour)

#4 trail, dry nice day for running.

Friday Lifting/Bodyweight Training (1 hour)

Skipped rolls but did everything else.

Thursday MA Classes (3 hours)

Women's class - Baseball catch punch block, x-block punch block, or elbow and hand punch block. Two hands on one hand hair grab defense- drag down to the ground, double wrist lock. Mount choke defense- grab two fingers and break them, post the leg and bridge to throw them off.

Nogi class- Peterson roll from standing, gazoni roll from kneeling (seat belt from he behind), granby roll escape out from kneeling.

Last hour- pretty much non-stop live rolling.

Thursday Swimming (30 minutes)

2 laps breastroke, 2 laps backtroke, 18 laps freestyle.

Wednesday Lifting/Bodyweight Training (45 minutes)

Modified it due to 2 hours of grappling today. Did under bar pull ups, chair push ups, chair dips, dead lifts, sumo dead lifts, squats, and calf raises. Added some yoga at the end. Took it slower than usual too.

Wednesday Open Mat (2 hours)

Basically rolling for two hours at Watson's. First open mat at another school. Got to roll with 4 women! Katrina, Rose, Kristen, and Nicole. Also rolled with a black belt named Jr (first time rolling with a black belt!) and a blue belt named Luke.

Tuesday Trail Running (1 hour)

#4 trail. Hot and muggy but at least the trail was reasonably dry!

Monday Lifting/Bodyweight Training (1 hour)

Skipped rolls.

Saturday Trail Running (35 minutes)

#4. Muddy trail covered with branches from the storm.

Friday Lifting/Bodyweight Training (1 hour)

Skipped rolls.

Also- 30 minutes of yoga with my 12 yr old.

Also- 6 hours of RR waterpark with 3 kids yesterday.

Wednesday Lifting/Bodyweight Training (1 hour)

Feeling slightly weakened since last night. Skipped rolls due to neck, shoulder stiffness.

Tuesday MA Classes (3 hours)

Wrestling class- worked single leg defense to sit back or (front roll). Also worked single leg defense to spladle shoulder pin.

Grappling class- Worked peterson roll to knee bar, heel hook, leg lace, or achilles lock. Worked cut back leg scissor to sit down to trapping both legs. Nh and I killed it with drilling the cutback! Other people couldn't work it right, but we nailed it.

Monday HIIT Workout/Running Hills (25 minutes)

Ran 6 hills on the cross country trail.

Monday Lifting/Bodyweight Training (1 hour)

Skipped rolls. Did everything else.

Saturday Trail Running (1 hour)

Started on the #2 to the #6 to the #1 and ended with 10 minutes on the #4. Firm mud most places, some slippery mud spots though. 

Also- 90 minutes of yard work

Friday Lifting/Bodyweight Training (1 hour)

Did everything except skipped rolls. 

Also- 45 minutes digging in the dirt transplanting sedum from one bed to another.

Thursday SD Women's Class (1 hour)

Just the women's class tonight (mostly self-defense). Went over escape from arm grab and getting dragged with an arm around your neck from behind. BB taught tonight- he talked about the monster we all keep in our basement. We should all be aware that we have a monster in our basement that we can let out whenever we want (to defend ourselves). It's there, but we only have to let it out when we need to defend ourselves.

BB also talked about how SD will not help us be safer, but it will help us have more freedom. We will have more freedom from fear and more freedom from the dark places in our mind. It will give us more freedom to go places that we would not normally go because of fear.

Wednesday Lifting/Bodyweight Training (1 hour)

Did everything except skipped abs and rolls because I literally felt like I could not do one more thing. MA training two days in a row is hard.

Tuesday MA Classes (3 hours)

Wrestling class- worked front headlock with tricep control to rear leg take down (small package), to single leg, to ankle pick.

Nogi class- octus, full nelson, truck (lost of different ways to get the truck), worked on crucifix a little bit, and reverse body lock to legs behind the head.

Monday MA Training (2 hours)

1 hour class, 20 minutes chess, 30 minutes rolling (mostly rolled with DW). Worked on omaplata and wrist locks in the gi.

Monday Lifting/Bodyweight Training (1 hour)

Skipped rolls, but did everything else. 

Followed it up with 1/2 hour intensive cleaning with the shop vac.

Saturday Trail Running (1 Hour)

Started on the #4 and made it the end of the short arm of the #3 before I turned back around. 

Also- watering and grocery shopping 1-2 hours.

Friday HIIT Workout/Swimming (25 minutes)

5 laps warm up, 5 HIIT intervals freestyle, 5 backstroke laps rest in between.

Friday Lifting/bodyweight Training (1 hour)

Skipped rolls to give my left neck/shoulder a break. Did everything else.

Thursday MA Classes (3 hours)

Women's class- worked on sleeve grips- suitcase grip and pistol grip. Worked on sleeve grip breaks and lapel grip breaks. Also worked on up and over grip break or arm trap to underhook to backwards fall takedown.

Wrestling class- worked on neck grab to russian tie to single leg

Nogi class - worked on half guard to underhook hug to butterfly to butterfly sweep. Did 15 minutes of rolling at the end.

Thursday Trail Running (30 minutes)

Just a slow 30 on the #4 trail.

Wednesday Lifting/Bodyweight Training (55 minutes)

Skipped rolls due to time constraints. Did everything else.

Tuesday Swimming (48 minutes)

Slower swim tonight, but I swam the whole mile. Probably slower because I missed last week and I am still fighting the UTI a bit. 

Also- an hour of walking outside with kids and 1/2 hour shopping with kids.

Monday Lifting/Bodyweight Training (1 hour)

Did all the stuff except skipped rolls due to my left shoulder/neck still hurting.

Also- 2 hours of cleaning 

Also- 1 hour of weeding

Saturday Running (30 minutes)

On the cross country trail. Muddy, raining. Hit two big hills before my left ankle started acting up again.

Friday Lifting/Bodyweight Training (1 hour)

Skipped abs and rolls (because I did a crap ton of rolls last night). Still really sore from the last two days of overdoing it. Also- 2 hours swimming with the kids.

Thursday MA Classes (3 hours)

Women's class first- practiced breakfalls from front, side, and back. Also, practiced blocking a punch to a bear hug to a sag drop fall. 

Wrestling class- Wrist control to bear hug to cradle take down. Bear hug to arm grab to peterson roll type roll. Bear hug to bulldog takedown from behind.

Jiu jitsu class- "purse grab" ground defense to knee reap. Purse grab defense to outside knee reap. Plus 30 minutes of hard rolling.

Wednesday Lifting/Bodyweight Training (1 hour)

Skipped rolls, but did everything else. 

Also- 1 hour of cleaning and 2 hours sweaty difficult yard work.

Missed two days of workouts due to a UTI.

Saturday Trail Running (1 hour)

Got caught in the rain the last 10 minutes of the run, but good run other than that.

Plus, 45 minutes practicing hip throws at open mat.

Also- an hour of sweaty yard work

Friday Bodyweight Training/Lifting (45 minutes)

Skipped rolls, abs, bicep curls and forearm curls.

Also- another hour of yard work.

Thursday MA Classes (3 hours)

Wrestling class- babcock tie to head grab to throw. MA class- knee/elbow on the ground to ankle pick to take down. Then worked achilles lock and estima lock to tap. Last hour hard rolling. Rolled with newish 200lb wrestler guy (KZ) 3 times, with BB twice, and KS twice (three times?)

Also- over an hour of hard yard work.

Wednesday Lifting/Bodyweight Training (1 hour)

Did all the stuff (practiced rolls on the trampoline this time). Also- 45 minutes weeding and 30 minutes cleaning.

Wednesday HIIT Workout/Running Hills (30 minutes)

Ran 6 hills.

Tuesday Swimming (46-47 minutes)

1 mile (35 laps). 15 laps freestyle, 5 laps backstroke, 15 laps freestyle.

Monday Lifting/Bodyweight Training (1 hour)

Skipped rolls because my left side of my neck/shoulder is jacked today (woke up that way).

Also- an hour of grocery shopping

Saturday Trail Running (50 minutes)

In the 90's today and a slimy cover of mud over most of the #4 trail made it hard to navigate. Made it to the #3 trail switch point though.

Friday Hiking with Kids (1 hour)

Including carrying the 5 yr old and 8 yr old for the last 1/2 hour or so.

Friday Lifting/Bodyweight Training (1 hour)

Skipped rolls.

Thursday MA Class (2 hours)

Did like 30 minutes of the wrestling class (duck under, to back take, to head control on the ground). Did an hour of drilling and about 30 minutes of live rolling. Worked on russian ties, to tap, to ground. Then russian tie to grape vine leg grab to roll down, then to arm bar/short arm scissor). Got to work with another woman! Yay! I hope she keeps coming back.

Wednesday Lifting/Bodyweight Training (1 hour)

Did all the stuff except skipped rolls because there were too many kids in the LR :P

Wednesday Swimming (46 minutes)

1 mile. 35 laps.

Tuesday Trail Running (45 minutes)

#4 trail (still muddy, but SLIGHTLY less muddy than Saturday).

Monday Lifting/Bodyweight Training (1 hour)

Did all the stuff, including yoga, abs, and rolls.

Saturday Trail Running (45 minutes)

Plus 15 minutes or so of walking for warm up/cool down. Mud mud mud. Started out on the #4, but it was too muddy so tried out the #5 and it was better. Did 3 loops on the #5 (shorter trail).

Friday Lifting/Bodyweight Training (50 minutes)

Skipped rolls and abs. Shark Week sucking the life out of me.

Thursday Trail Running/Walking (45 minutes)

30 minutes running, 15 minutes walking. 

Plus, an hour of grocery shopping.

Wednesday Lifting/Bodyweight Training (1 hour)

Skipped abs because of Shark Week.

Tuesday Wrestling Class/MA Class (3 hours)

Wrestling class worked alone with DH the tues night teacher - worked on inside trip from over under, inside trip from head lock, inside trip from no arm touching at all. Also worked on stance, footwork, pummeling, lead leg, rear arm work. MA class- worked on knee on belly to arm/wrist locks, knee on belly to step over to saddle and knee bar. Knee on belly to toe hold. Rolled with DW, NM sr, and NM jr. Not feeling well so did not roll that long or that hard.

Monday Lifting/Bodyweight Training (1 hour)

Did all the stuff.

Saturday Trail Running (50 minutes)

#4 trail. Plus 5 minutes walking to warm up and 5 minutes walking to cool down.

Friday Swimming HIIT Workout (25 minutes)

5 laps slow freestyle warm ups. 5 freestyle HIIT intervals mixed with 5 backstroke down time laps.

Friday Lifting/Bodyweight Training (1 hour)

Did all the stuff except rolls.

Thursday Wrestling/MA Class (2 1/2 hours)

Lots of hard sweaty fun. Worked with DW again (who is probably my favorite person to work with). Went for a single leg takedown on DW while rolling and turned it into a fireman's carry takedown. KS congratulated me on an awesome takedown with the fireman's carry. Worked on arm drag with head control to outside trip in wrestler's class. Plus, different outside trips with russian tie and dodging down to single leg. In MA Class- worked underhook from guard to figure four, also worked the same move from half-guard.

Thursday Trail Running (30 minutes)

Plus, 5 minutes walking warm up and 5 minutes walking cool down.

Wednesday Lifting/Bodyweight Training (1 hour)

Did all the stuff, including rolls. Also wore a brace for my right elbow which is still giving me some trouble.

Tuesday Swimming (46-47 minutes)

15 laps freestyle, 5 laps backstroke, 15 laps freestyle.

Monday Lifting/Bodyweight Training (1 hour 20 minutes)

Did all the stuff. Added in vacuuming and other cleaning to the workout.

Also- 2 hours big shovel and little shovel gardening.

Saturday Running Hills/HIIT (30 minutes)

Ran 6 hills on the cross country trail.

Friday Lifting/Bodyweight Training (1 hour)

Right elbow did not seem to effect the workout too much.

Thursday Wrestling/MA Class (3 hours)

Trashed my right elbow. Bracing it today. We'll see if that helps.

Wednesday Trail Running (30 minutes)

Hard trail (SIUE Nature Preserve). Plus 5 minutes walking warm up and 5 minutes walking cool down.

Also- 45 minutes of planting 1/2 the garden.

Wednesday Lifting/Bodyweight Training (50 minutes)

Skipped hack squats, hip thrusts, and ab work. Back is tender from yard work, didn't want to overdo it.

Tuesday Swimming (46 minutes)

1 mile (15 laps freestyle, 5 laps backstroke, 15 laps freestyle). 

Also- 2 hours buying plants and big shovel yard work.

Monday Lifting/Bodyweight Training (1 hour)

Skipped rolls but did all the other stuff.

Also-  2 hours weeding yesterday and 45 minutes weeding today. 

Also also -played outside with the kids for another hour.

Saturday Running Hills/HIIT Workout (40 minutes)

Warmed up with 5 minutes of walking and 10 minutes of trail running (#2 trail). Ran 6 hills on the cross country trail (last two pretty slow though). Used knee braces, purple foot/ankle braces, and barefoot running shoes (altra eves). We'll see how my feet and ankles feel tomorrow.

Friday Lifting/Bodyweight Training (1 hour)

Skipped abs and rolls

Also- 1 hour yard work picking up sticks and debris

Thursday Wrestling Class + Grappling Class (2 1/2 hours)

Wrestling class- pretty low key. Babcock tie to hip throw. High Crotch take down to leg high up move, also HC take down to double leg.

MA class- all leg locks. Last hour active rolling with leg locks from closed guard, side control, and from neutral leg lock starting positions.

Wednesday Lifting/Bodyweight Training (1 hour)

Skipped rolls, did everything else.

Tuesday Swimming (45-46 minutes)

15 laps freestyle, 5 laps backstroke, 15 laps freestyle.

Monday Lifting/Bodyweight Training (1 hour)

Did all the stuff except rolls. 

Plus, an hour of shopping.

Saturday Hiking (75 minutes)

SIUE Nature Preserve. Fast hard pace.

Friday Swimming/HIIT workout (25 minutes)

6 freestyle HIIT laps with 6 backstroke rest laps. Also- 20 minutes in the pool practicing hip throws, sweeps and rolls with a 260lb man.

Lifting/Bodyweight Training (1 hour)

Everything except rolls. Still sore from picking up and grappling the wrestler guys from last night.

Thursday MA Class (90 minutes)

Someone has you in a front body lock, so you grab their arm, punch up, and roll out of it while holding on to their hand. Did this from sitting, kneeling, and standing.Worked on defending from belly down and defending when you're on all fours and someone has their hooks in and a choke on you (pin their leg, roll towards them, shrimp out of that). Worked with Tanner and new guy Cody (well, new to me). We did 2 minute rounds for the last 30 minutes. T and C both intense 200+ lb wrestlers but C did not submit me at all and T only got me twice. C also obviously does intense lifting but I did not let him out muscle me and I definitely out cardio-oed him.

Wednesday Lifting/Bodyweight Training (55 minutes)

I skipped squats, calf raises, and rolls due to a 3 hour zoo field trip that kicked my trash. Also- 3 hours walking for a zoo field trip.

Tuesday Swimming (45 minutes)

1 mile.

Monday Lifting/Bodyweight Training (1 hour)

Did everything except skipped rolls. I might try them later, when kids are asleep. 

Also- an hour of shopping today.

Saturday Trail Running (45 minutes)

Plus 15 minutes of walking. #4 trail. Muddy but warm, so that part was nice.

Friday Lifting/Bodyweight Training (75 minutes)

Skipped rolls but did everything else. Just took it slow due to a hard week.

Thursday Swimming (46-47 minutes)

Swam 1 mile. (15 laps freestyle, 5 laps backstroke, 15 laps freestyle). Still sore from class Tuesday night, so took it slower. Also- 1 hour of shopping.

Wednesday Lifting/Bodyweight Training (1 hour)

Skipped rolls, but did everything else. Worked on rolls last night in wrestling class.

Tuesday Wrestling Class- 1 hour MA Class - 1 1/2 hours (2 1/2 hours)

Wrestling class- warm ups with rolls, crab walks, etc. shoe touching game, working on single leg and single leg defenses. Also did  a drill where we jump around the other person's back (who is in turtle) with our arms behind our backs. Felt like I was rubbing my boobs all over DW's back, basically.

MA class- Double wrist locks, hammer locks, and compression locks from those two. Worked with DW for drilling in MA class as well as wrestling class. Last 1/2 hour took turns trying to pin or submit the other person in a ring. Knocked my chin on ZK's head, nice bruise there now.

Monday LIfting/Bodyweight Training (70 minutes)

Did all the stuff. Still at 200lbs for dead lifts and sumo dead lifts.

Saturday Trail Running (45 minutes)

#4 trail. Nice dry cold sunny run.

Friday Lifting/Bodyweight Training (1 hour)

Did all the stuff except skipped rolls since we did a ton of those in my MA class last night.

Thursday MA Class (2 hours)

Working arm drag to grapevine to leg turk to ninja roll to leg locks. Then working cradle to leg turk lock down to front roll to leg lock. Rolled with RG, DW, BB, and Noah M. Hard rolling. BB said I did good rolling hard and he clapped me on the shoulders several times.

Wednesday Lifting/Bodyweight Training (75 minutes)

Added a bunch of cleaning at the end, but skipped rolls and abs. I'm still sore from the added weight on Monday, but kept it at 200 lbs for dead lifts and sumo dead lifts, even though it hurt.

Tuesday Swimming (45-46 minutes)

15 laps freestyle, 5 laps backstroke, 15 laps freestyle. 

Also, an hour or so of shopping.

Monday Lifting/Bodyweight Training (1 hour)

Went from 190 lbs to 200 lbs for dead lifts and sumo dead lifts.

Saturday Trail Running (35 minutes)

SIUE Nature preserve. In the mud and rain. Pretty brutal, but fun.

Friday Lifting/Bodyweight Training (1 hour)

Did all the stuff except skipped the rolls because did that in MA class last night :P

Thursday MA Class (2 hours)

Worked on leg locks. Lancashire locks from standing. Front roll from whizzer (standing) with leg grab (forget what that's called). toe hold from achilles lock to leg lace. Last hour rolling with DW and rolled for the first time with ZK. Rolled with DW twice and ZK once. Both fun strong good wrestlers and DW is a great jj person too.

Wednesday Swimming HIIT workout (25 minutes)

Did 5 HIIT intervals/sprint freestyle laps. Warmed up with 5 slow freestyle laps and cooled down and did the down time part of the HIIT workout with backstroke laps.

Wednesday Lifting/Bodyweight Training (1 hour)

Did all the stuff.

Tuesday Running Hills/HIIT Workout (30 minutes)

In the mud and moderate rain. Also- one hour of shopping. My upper thighs/groin area were really sore too from front squats yesterday (I guess?)

Monday Lifting/Bodyweight Training (1 hour)

Did all the stuff. Shoulders are still a bit sore from MA class on Thursday. Nose is getting better though, I can feel it.

Saturday Trail Running (35 minutes)

Started out paved, then gravel, then cross country. Rain and mud. Cold and dreary run and my nose is hurting. I had to wear my heavy running shoes too.

Friday Lifting/ Bodyweight Training (1 hour)

Did all the stuff.

Thursday MA Class (2 hours)

My nose bled a little during live rolling so could not go as hard as usual. Worked on double wrist lock/kimura to arm bar to short arm scissor.

Wednesday Running Hills/HIIT workout (25 minutes)

Ran 6 hills (but five minutes faster than last time?)

Wednesday Lifting/Bodyweight Training (1 hour)

Did all the stuff. Including still doing front squats instead of back squats. I seem to be able to squat deeper that way and my right arm seems to be getting better.

Tuesday Swimming (46-47 minutes)

1 mile. 15 laps freestyle, 5 laps backstroke, 15 laps freestyle. 

Also, an hour of shopping today.

Monday Lifting/Bodyweight Training (55 minutes)

Did all the stuff including abs, yoga, bicep and tricep curls, and squats (switched to FRONT squats to see if the hold is easier on my right elbow).

Saturday Trail Running (55 minutes)

Plus, 10 minutes walking. #4 trail. Firm mud for most of the trail. 40ish degrees.

Friday Lifting/Bodyweight Training (40 minutes)

Did 2 sets of pull ups (over and under, with the band) 2 sets of push ups (using arms of the chair, and feet up push ups), chair dips, dead lifts and sumo dead lifts (3X3 190lbs). Plus yoga at the end. Cut the workout short due to still feeling yucky from getting hit in the face Tuesday plus a hard week.

Thursday Trail Running/Walking (40 minutes)

Walked 5, ran 30, walked 5. Some hills, #2 and #6 trails.

Wednesday Lifting/Bodyweight Training (45 minutes)

Skipped abs, rolls, and squats due to face pain.

Tuesday MA Class (90 minutes)

Had to quit early because I got hit hard in the nose with an elbow strike. Not broken (by official RN big bro decree). Got in 3 good rounds of rolling before the strike. Worked on what we worked on Thursday.

Monday HIIT Workout/Running hills (30 minutes)

Ran up 6 hills (and walked back down). Started the keto diet, and seem to have more energy already.

Monday Lifting/Bodyweight Training (1 hour)

Did all the stuff.

Saturday Trail Running/Walking (75 minutes)

50 minutes trail running and 25 minutes walking. #4 trail. Sunny! 

Also- 30-40 minutes drilling moves from thursday class and a BJJ over 40 shoulder lock practice.

Friday Lifting/Bodyweight Training (1 hour)

Skipped forearm curls and abs because of too much tired. Also- cleaning all day.

Thursday MA Class (2 hours)

Drilling russian tie to figure 4 to take down. Russian tie to figure 4 to take down to compression lock (bruise on both forearms from that). Russian tie to figure 4 to dorsal lock. Finally learned dorsal lock, yay! Kept seeing it, but never learned it. 30 minutes hard rolling after that.

Wednesday Lifting/Bodyweight Training (1 hour)

Did all the stuff.

Tuesday Swimming (45 minutes)

1 mile (35 laps). 15 laps freestyle, 5 laps backstroke, 15 laps freestyle.

Plus, 2 hours of cooking and cleaning on my feet mostly.

Monday Lifting/Bodyweight Training (70 minutes)

Did all the stuff including front, back and granby rolls at the end.

Also- an hour of shopping (in the rain, yuck).

Saturday Trail Running/Walking (1 hour)

45 minutes of trail running on the #4 trail, 15 minutes walking.

Friday Lifting/Bodyweight Training (70 minutes)

Did all the stuff but skipped the roll practice due to sore shoulders from last night's MA class.

Thursday MA Class (2 hours)

Drilling from lockdown (halfguard). Drilled lockdown to underarm heist with legs to lift the person up. Then to referee position from there and then to mount. Also drilled lockdown to underarm lift to knee reap to toe hold. I think we also just went from underarm heist to toe hold too. Last hour hard rolling with BB, RG, and new guy T. Rolled with those three guys twice. Also rolled with KS once.

Wednesday Lifting/Bodyweight Training (70 minutes)

Did all the stuff including practicing granby's and backward rolls. 

Also- an hour of shopping today.

Tuesday Running Hills/HIIT Workout (30 minutes)

Ran up 5 hills and walked up 1 hill. My new compression knee braces felt really weird at first, but worked great with no knee pain for this run. Woot!

Tuesday Swimming (44 minutes)

 1 mile (35 laps). 15 laps freestyle, 5 laps backstroke, 15 laps freestyle.

Also- one hour of shopping.

Monday Lifting/Bodyweight Training (50 minutes)

Remembered abs, yoga, bicep curls, and forearm curls. Skipped rolls again, will try later.

Also- cleaning for an hour and shopping for an hour.

Saturday Trail Running (30 minutes)

Wet muddy trail (SIUE Nature Preserve or the "hard trail") Ran the whole time except a 2 minute walking break while going up a really steep bluff.

Friday Lifting/Bodyweight Training (1 hour)

Did all the stuff plus added tricep curls (as well as bicep curls) with the 15 lb free weight. Skipped rolls again, need to add those back in next time. Also- tried out the new squat rack and it worked great!

Thursday MA Class (90 minutes)

Last 30 minutes was tough wrestling with big muscley wrestler guys (plus RG and BB who are really good jiu jitsu guys).

Drilling- working from the ground for the "stealing my purse" defense. Also worked from standing up guard break to ashi garami to belly down to toe hold submission from belly down. Also- worked from guard to oma plata on the arm (working from bottom, in my guard, to grabbing the arm, to oma plata).

Wednesday Lifting/Bodyweight Training (1 hour)

Remembered abs, bicep curls, and yoga, but skipped rolls. Might practice rolls later.

Also- one hour of shopping, cooking, and cleaning. Also- another hour of cleaning and rug laying. Also- put together a squat rack for 45 minutes. Will try that out on Friday!

Tuesday Lap Swimming (15 minutes)

Made it about 12-13 laps. Got kicked out early for lightning sign.

Tuesday HIIT workout/ Running Hills (25 minutes)

Ran a big asphalt hill 4 times (and also walked up and down it once to warm up). Big hill (Tower Ave) chased by an ornery dog for a part of that.

Monday Lifting/Bodyweight Training (50 minutes)

Did all the stuff, just took it a bit faster due to hottness.

Also- skipped working out Saturday due to painting for 6-7 hours (basically all day saturday)

Friday Lifting/Bodyweight Training (50 minutes)

Skipped abs, remembered yoga and bicep curls (15 lbs now for 3 sets of 6-8). Skipped rolls too due to soreness.

Thursday MA Class (2 hours)

Working on figure 4 toe holds to belly down. Also figure four arm hold with front roll to back take. 1/2 hour light rolling and 1/2 hour heavier rolling.

Wednesday Lifting/Bodyweight Training (50 minutes)

Still at 190lbs for deadlifts and sumo dead lifts. Remembered abs, bicep curls, and yoga. Skipped rolls due to time constraints. 

Also- skipped working out yesterday due to feeling tired and sick from a UTI.

Monday Lifting/bodyweight training (1 hour)

Went up to 190 lbs for my dead lifts and sumo dead lifts. Still at 80 lbs for the other 4 lifts. Remembered abs, yoga, bicep curls, and practiced granby rolls and back rolls too.

Friday Lifting/Bodyweight Training (1 hour)

Took it slow due to being sore from last night's MA class. Skipped yoga.

Thursday MA Class (2 hours)

Not too bad. Rolled with a new young guy who was awesome. Ended up rolling with him 3 times. Really strong guy though so it took a lot out of me and I was sore. Worked on toe holds to roll over, to belly down, to leg trap. Also worked on lancashire locks to belly down to toe hold. Worked lancashire locks to double outside ashi.

Thursday Swimming (30 minutes)

21-22 laps. Mixed up back stroke, breast stroke, and freestyle. Nice light swim.

Wednesday HIIT Workout/Running Hills (20-25 minutes)

Ran 5 hills. The last hill was pretty weak though. I just pooped out.

Wednesday Lifting/Bodyweight Training (55 minutes)

Did all the stuff including abs, granby rolls, backward rolls, bicep curls, and stretching yoga.

Also- missed Tuesday workouts due to feeling air sick.

Monday Bodyweight Training/BJJ Solo Drills (30 minutes)

Push ups, chair dips, lunges, calf raises, squats, granby rolls, sit outs, backward rolls, seal crawls, army crawls, arm drags, and some more I can't remember.

Saturday Snow Running (30-35 minutes)

Took a few 1-2 minute walking breaks, but mostly running. 

Also- holding a baby for hours on end while walking.

Friday Yoga for Runners Etc. (30 minutes)

this yoga workout was supposed to be good for people who do HIIT workouts, runners, etc. Stretched out hips, back, knees the most.

https://www.youtube.com/watch?v=d2rZBK1dUq4

Thursday BJJ Stand Alone Drills (35 minutes)

33 Solo Grappling Drills to Improve your game (youtube video) Added 5 minutes yoga at the end.

Wednesday Lifting/Bodyweight Training (1 hour)

Skipped abs.

Tuesday Running Hills (25 minutes)

Just trying to fit in some extra workouts. Plus, one hour of grocery shopping with a 5 yr old.

Monday Swimming/HIIT Workout (30 minutes)

10 laps normal pace, 4 HIIT pace laps mixed with 5 slow pace laps. 2 of the HIIT laps were backstroke this time and 2 were freestyle.

Monday Lifting/Bodyweight Training (55 minutes)

Did bicep curls, yoga, granby and sit out practices, but skipped abs. 

Also- shopping for an hour.

Saturday Trail Running/Walking (1 Hour)

5-6 intervals of 5 minutes each (running) mixed with walking. Nice soft trail. Mud, but not slippery mud. Also, sunny. Perfect!

Friday Lifting/Bodyweight Training (50 minutes)

Skipped abs and yoga at the end due to time constraints.

Thursday MA Class (2 hours)

First hour drilling. Last hour fairly hard rolling. Worked on americana, double wrist lock, kimura, shoulder locks from different angles, and working an armbar from a different angle. https://www.youtube.com/watch?v=b6BBYz7REuE

Wednesday Lifting/Bodyweight Training (1 hour)

Remembered abs, yoga, and bicep curls. Also practiced granby rolls and technical sit outs between sets.

Also- an hour of shopping today.

Also- an hour of cleaning today.

Tuesday HIIT workout/Running Hills (20 minutes)

Ran hills 5 times, walked back down.

Tuesday Swimming (45 minutes)

10 laps freestyle, 2 laps backstroke, 10 laps freestyle, 2 laps backstroke, 11 laps backstroke. (35 laps = 1 mile)

Monday Lifting/Bodyweight Training (45 minutes)

Skipped abs, bicep curls, and yoga due to stomach upset.

Saturday Trail Running/Walking (45 minutes)

4 running intervals of 5 minutes each. Mud mud mud.

Friday Lifting/Bodyweight Training (65 minutes)

Took it slow because I'm still sore from class last night. Did bicep curls and yoga, but skipped abs.

Thursday MA Class (2 hours)

Drilling for an hour, and then rolling for about 45 minutes, then hard drills the last 10 minutes. Worked on guard passing with knee between the legs and leg on the bicep with the hand on the wrist.

Wednesday Lifting/Bodyweight Training (50 minutes)

Skipped abs and bicep curls. Did all the other stuff.

Wednesday Running HIlls (25 minutes)

Cross country trail. Pretty much ran the whole time. 20 degrees.

Also- 45 minutes of shoveling snow and throwing down salt. 

Also- spent an hour cleaning out dressers and closets

Monday Lifting/Bodyweight Training (1 hour)

Remembered abs, yoga, and bicep curls.

Monday Trail Running (30 minutes)

Pretty much ran the whole time due to cold. Also kept it short due to cold. Left hip still hurting.

Sunday Grappling (30 minutes)

Still feeling icky, but trying to get in some exercise.

Friday Lifting?Bodyweight Training (45 minutes)

Skipped abs, yoga, and bicep curls. 

Did 30 minutes of intense cleaning right afterwards.

Wednesday Lifting/Bodyweight Training (55 minutes)

Remembered abs and yoga, kept the bicep curls.

Also- 2 hours of heavy cleaning and my back hurts now.

Tuesday Running Hills (30 minutes)

Cross country trail hills. A few walking breaks because my left hip was killing me.

Monday Lifting/Bodyweight Training (55 minutes)

Remembered abs, did the yoga, did the bicep curls. 

Also- 2 hours shopping today.

Sunday Grappling (25 minutes)

Free grappling in the living room. Also worked a little drilling with reverse kimura from guard and the squidward from inside cradle.

Saturday Trail Running/Walking (45 minutes)

5 minute walking/5 minute running intervals. #4 trail. Dry and cold.

Friday Swimming HIIT Workout (20 minutes)

4 intervals of one freestyle lap each with back stroke in between. Warmed up with breaststroke laps.

Friday Lifting/Bodyweight Training (1 hour)

Remembered abs. Did the yoga. Added bicep curls back in.

Thursday MA Class (2 hours)

Easy drilling first hour. Hard rolling second hour. Lasted a 8-9 minute round with RG who is very strong and athletic, so that was my win for the night. Worked on Americana to arm bar to short arm scissors. Also beef wellington from standing to arm bar/short arm scissor.

Wednesday Lifting/Bodyweight Training (55 minutes)

Did all the stuff. Remembered abs. Skipped bicep curls again though.

Tuesday Swimming (45 minutes)

10 laps freestyle, 2 laps back stroke, 10 laps freestyle, 2 laps backstroke, 11 laps freestyle 
(35 laps = 1 mile)

Also- grocery shopping for one hour today,

Tuesday Running HIlls (25 minutes)

On the cross country trail. I wasn't really sprinting the hills, so not sure I would call it a HIIT workout. COLD.

Monday Lifting/Bodyweight Training (50 minutes)

Remembered abs and some yoga at the end. Skipped bicep curls. Added an extra rep of under the bar pull ups because I forgot what set I was on.