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.