Thursday: jiu jitsu

7:00pm

Jiu jitsu x 120 min

60 min of drills from knees

60 min of live rolling: 

First time rolling live with submissions. Fitness level is fine and I survived quite a while but ended up tapping about 10 times from other gold belts. Our instructor, who is a black belt came over to pop my cherry and gave me a good natured ass whooping as a welcome.

They said I moved well and was big and fast, yet didn't know the technique well enough yet to execute any submissions or chokes fast enough to work in a live rolling situation. I can do them well in drilling situations but I have not acclimated to the speed of going live yet.

Our school treats the white belt as a period of time to see if you are truly dedicated to training. You are only allowed to drill and do some light positional wrestling. You can advance to gold belt through putting in your time (approx 6 months) or you can test out, which I did. The sport is addicting and the thinking and strategy aspect of it really is appealing to me.

Notes:
Neck is sore from getting choked out so many times.
Weight: 205#
Time doing jiu jitsu: 2 months

Wednesday: run, kb, cals

5:30pm

Run: 34 min

Pull-ups: 3 x 5 (30 sec rest, done slow)

1-36kg kettlebell
2H-Swings: 5 x 10 (30 sec rest)

1-20kg kettlebell
15 min x random drills

Pistol practice
1 arm push-up practice

Notes:
Weight: 203#

Tuesday: jiu jitsu

6:00am

Jiu jitsu x 60 min

Position advancements from knees

- side throw

- side throw with counter for wide base

Submissions from top side

- Americana

Position advancements from top side

- quick knee slide to mount

- slow knee slide to mount

Notes:

Body pretty sore from Sunday night still. Good day of work though. My technique is slowly coming along. I am starting to grasp the idea that simply using muscle is not the right way to do things. Technique and leverage work so much better and are much more efficient. 

Sunday: Jiu Jitsu (White belt test)

7:00pm

Jiu Jitsu x 120 min

60 min: Drills
- drilled position advancements from knees and top side

60 min: White belt test
- Kick out pushups (28 in 1 min) and flexibility test (wall sit test - both elbows)

Top side/Bottom side:

• 3 x submissions
• 3 x position advancements

Top guard/Bottom guard:

• 3 x submissions (only 1 learned submission from bottom guard)
• 3 x position advancements

Top mount/Bottom mount:

• 3 x submissions
• 3 x position advancements

Knees:

• 3 x submissions
• 3 x position advancements

Wrestle:

• 3 x 5-7 minute rounds
• Free wrestling x 15 min

I needed 30 points to pass the test and scored a 47. I was happy with the test yet still have a lot of work to do. I now have my gold belt in Shinbudo MMA. 

The owner/teacher of the school I am attending and the creator of the Shinbudo MMA system is David Arnebeck. He is a black belt in BJJ under Rickson Gracie as well as a certified Rickson Gracie instructor.  

Saturday: Rest

Rest, studied for white belt test.

Friday: Run, kb, cals

6:00pm, 45 degrees, windy

Run: 2 miles @ threshold pace (11:50)

Chin-ups: 3 x (1-5) ladder 

LCCP: 2 x (1-4) ladder @ 20kg

Windmills/swings @ 20kg to cool down

Stretch

Notes:

Weight: 208#

Got my 2 mile timed run done with for the basketball team I coach. The test is 20% of the boys in our high school program have to run 2 miles in sub 12 min. The catch is that I have to do it to as I cannot ask them to do a conditioning test I cannot do myself. I passed until next year which is good. This was one major goal out of the way.

I am studying for my white belt test in Shinbudo MMA this Sunday night. I have to memorize and show 3 different position advancements and 3 different submissions from all major ground positions. Tomorrow will be a light workout and then test review. Sunday will

be review then test at 8pm

Sunday night.

Thursday: Jiu Jitsu

7:00pm

Jiu Jitsu x 120 min

Standing:
- Cover and clinch
- Lead leg kick variations
- Using kicks to keep distance

Ground:
- Continued studying for white belt test this Sunday.

Wrestled:
- With Marcus, a light fast red belt x 20 minutes

Notes:
Weight: 208#

Wednesday: Rest

Rest due to work schedule.

Tuesday: Jiu Jitsu

8:00pm

Jiu jitsu x 60 min

- practiced for white belt test this Sunday.

- wrestled (no submissions)

Notes:

Endurance, grip and raw strength were solid. Flexibility and technique were weaknesses. 

Weight: 208#

Monday: Rest

Rest due to work and BSF.

Notes:

Weight: 208#

Life is getting really busy lately. Workouts are getting tougher to fit in. 

Sunday: Jiu jitsu

7:00pm

Jiu jitsu x 120 min

- stand up technique including lead leg kicks and variations. 

- learned about proper distancing from opponents.

- white belt test review. 

Notes:

Chili cook out with friends this weekend so nutrition was pretty terrible. 

Saturday: Jiu jitsu, kb drills

12:00pm

Jiu jitsu x 120 min

- white belt test review, which includes 3 submissions and 3 positional advances from each of the main position.

In the PM:

1-20kg kettlebell

20 min of continuous drills 

Notes: 

Jiu jitsu is very addicting. There is so much thinking involved. 

Friday: Str, cals

7:00pm, gym

3 min stationary bike

50 x sit-ups

50 x supermans

25 x kick out push-ups 

15 x chin-ups 

SPP mobility

Sumo deadlift: 2 x 5 x 225# (easy)

1 arm press: 2 x 2/2 x 70#

Did some hard 30/30 int on bike 

25 x kick out push-ups

SPP mobility 

Stretching

Notes: 

Took it easy today. Kind of a hodge podge of things. Got a good sweat going but never pushed it to hard. Lots of mobility work.

Thursday: Jiu Jitsu, run, metcon

6:00am, 43 degrees, cloudy,

Jiu Jitsu x 60 min

Submission from top side:
- Step over head wrist choke
- Near side step over head elbow lock

Position advancement from bottom side:
- Turn, elbow to ground, to to guard
- Use knee to recover underhook, go to guard or knees

In the PM:

3 mile run @ easy pace

30-20-10 AFAP (6:01)

Swings @ 36kg

Squats 

Push-ups

Leg levers 

5 rounds:

10 x thruster @ 1-20kg kb (5 each side)

5 x chin-up 

Mobility

Stretch 

Notes: 

Weight: 207#

Need to continue to increase work capacity. Body feels great. Increased focus on stretching and mobility has helped.

Wednesday: Run

5:00pm, 55 degrees, clear,

3 mile run @ easy pace

Notes:
Weight: 206# (Slowly coming down, I would like to float between 200 and 205)

Tuesday: Jiu Jitsu

7:00pm, 50 degrees, cold, windy

Jiu jitsu x 120 min

Positional Advancement from bottom side:
- Into guard
- Into turtle
- Hip movement away from opponent into turtle
- Hip movement away from opponent into guard

Positional Advancement from top side:
- Leg swing into top mount
- Knee slide into top mount
- Knee on belly

Submissions from top side:
- Kimura/shoulder lock

Submissions from bottom guard:
- Arm lock
- Triangle choke

Notes:
Great class today. New instructor who is awesome.

Monday: Rest

Rest due to work and BSF.

Sunday: Dock work, Jiu Jitsu

7:00 AM, 34 degrees, clear and cold

Dock work.

In the PM:

Jiu Jitsu: 120 minutes
- Escaping top side mount into guard and turtle
- Escaping top side mount into guard into a cross collar choke
- Arm bar from guard
- Triangle choke from guard

Notes:
Weight: 210#
Body: fine

Saturday: Dock work

6:00 AM, 34 degrees, windy, raining

Took out a dock all day.

Notes:
Body feels good. Weight is 210#.

Friday: 1.5 mile run, kb drills, cals circuit

5:00pm, 70 degrees, cloudy and windy

800m run 

1.5 mile run (8:52)

800m run

1-36kg kettlebell

2h swings: 3 x 20

1h swings: 2 x 10/10

Goblet squat: 3 x 5

5 rounds AFAP: (3:02)

Chin-ups: x 5

Push-ups: x 10

Squats: x 15

Stretch

Band work for upper body

Notes: 

Weight: 208#

Goal for 1.5 mile run was < 9 min which I accomplished. It was harder than I expected. Body was a bit tired from yesterday which didn't help. 2 miles in < 12 min should be in the bag.

Thursday: Jiu Jitsu, kb drills, cals

5:00am, 54 degrees, clear

JM

Dynamic stretching 

Jiu Jitsu x 60 min (standing)

- Lead leg (opposite leg) round kick
- Lead leg round kick miss into reverse turn kick
- Position work
- Side throw from clinch
- Taking opponents back from clinch
- Inside cross leg hook takedown from clinch

In the PM:

Sprints: 8 x 100m

1-20kg kettlebell

Windmills: 5-1 ladder (both sides, no rest)

1h swings : 3 x 10/10

Health snatch: 3 x 10/10

Speed push-ups: 100 reps (70,20,10)

Chin-ups: 25 reps (12,7,6)

JM

Stretch 

Band work for upper body

Notes:

Weight: 208#

Good day overall. Body feels really good.

Wednesday: kb drills

Workout:

1 - 20kg kettlebell:
15 min of continuous drills

(OA swings, cleans, lccj, lccp, press, windmills, front squats)

Notes:
Short on time again.
Weight: 210#, leaning out. 

Tuesday: Cals

Workout:

Pullups, chinups and pushups GTG style throughout the evening. Got in a lot of good quality reps.

Notes:
Work has been extremely busy lately so training has been having to take a back seat. Doing a bunch of cals in the evening before bed has been working out decent as of late.

Monday: Run, Cals

Workout:

Run:
3 miles (1.5 miles easy, 1.5 miles threshold) 

Chin-ups:
15-10-5 

Pushups:
1 x 50

Stretch:

Notes:
Quickly done before BSF. 

Saturday - Sunday: Rest

Friday: Day 15

Workout:

Played around with my 20kg and 36kg kbs for a while. Hit all the major movement patters then did some stretching.

Notes:

Ate minimally today. Run time is solid. I will focus on getting weight down to a solid 200-205 and then peak for my run. 

Thursday: Rest

Rest due to work schedule.

Wednesday: Day 14

Kb and bw drills x 30 min using a 20kg and 36kg kb

Press: 1 x 2/2 @ 36kg

Notes: 

Weight: 210#

Covered all the basic human movements in a long continuous circuit for 30 minutes. At the end I pressed the 36kg kettlebell for 2 reps each arm.  

Tuesday: Day 13

800 m run @ easy pace

2 mile run @ threshold pace (11:53)

800 m run @ easy pace 

Chin-ups: 3 x (5-1)

LCCP: 3 x (5-3-2) @ 20kg

Swing: 7 x 10 @ 36kg

Goblet squat w/ pause: 2 x 10 @ 20kg

Side bends: 3 x 8 @ 36kg

Joint mobility and stretching 

Notes: 

Weight: 210#

Made my time trial for the 2 mile run. Focused on pacing and consistent splits.

Thursday - Monday: Hunting

Waterfowl hunting in North Dakota. Got 53 geese and 73 ducks.

Notes:
Nutrition was pretty terrible all weekend.