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.