Monday: Bl, Str

5:00pm, 35 degrees, clear

Baseline:

3 mile run

Chin-ups: 1 x 15

Push-ups: 1 x 50

Squats: 1 x 100

Workout: Strength circuit 

4 rounds w/ 40# vest, all reps done smooth and slow

2 x chin-up

5 x push-up

10 x squat

Before bed:

Some push-up and pull-ups

Static stretch

Notes:
Weight: 203#
Body: Good

Sunday: Bl, ICT

1:00pm, 45 degrees, cloudy

Baseline:

3 mile run

3 rounds:

5 x pull-up 

10 x push-up

15 x squat 

Workout: ICT

40 x snatch @ 20kg (20/20)

100 x squats

49 x snatch @ 20kg (20/20)

Durability: 

50 x leg levers 

50 x superman back extensions

50 x glute hip raises

Joint mobility

Later in the PM: 

Joint mobility 

Contrast shower 

Notes: 

Weight: 203#

Nutrition: very minimal during day, big dinner

Saturday: Endurance

3:00pm 45 degrees, cloudy

5 mile hike @ fast pace

Notes:

Weight: 205#

Nutrition: Been experimenting with one bigger meal at night and a very small meal around noon and have noticed an increase in productivity, awareness and attentiveness at work, coaching and teaching BSF. I will continue to experiment with this. Eating bigger meals during the afternoon makes me feel sluggish.  

Friday: Strength

8:00pm

Swings: 4 x 10 @ 36kg

Weighted chin-ups @ 40# vest: 
3 x 3
3 x 2
3 x 1 

Weighted push-ups @ 40# vest:
10-8-6-4-2 

Chin-ups: 4 x 5 

Push-ups:

2 x 20

2 x 15

2 x 10 

Joint mobility 

*30 sec rest between all sets of everything 

Notes:

Weight: 204#

Sunday: run, kb

WARM UP: 

4.2 mile run @ LSD pace

WORKOUT:

10-8-6-4-2

1 arm press @ 20kg kb (each side)

Chin-ups (deadhang, slow)

Goblet squat @ 36kg kb 

Side bends @ 36kg kb

Swings @ 36kg kb

COOL DOWN:

Daily dozen j/m

Notes:

Weight: 205#

Sleep: 11 hours

Nutrition: 1 meal, in PM. 

Body: great

Saturday: cals

250 x push-ups done throughout the day

Notes: 

Weight: 206#

Sleep: 4.5 hours

Nutrition: good

Body: still a bit sore.

Friday: Rest

Rest due to work and family.

Thursday: jiu jitsu

PM: 

DRILL: (60 min)

Guard review x 20 min

Open guard passes x 40 min

- using pistol grips

ROLLING: (45 min)

- rolled with Josh, a third degree red belt who weighed approx 165#. We went hard for 45 min straight. He wanted to play from guard so I had a great opportunity to work on my guard passes to side control. I did a better job of protecting my neck and staying tight tonight. My goal going into tonight was to focus on building a solid defense and positional advancements which I felt I accomplished. He submitted me a few times using lapel chokes but I did not give up as many as Tuesday. I only gave up one arm bar and one triangle choke which I was pleased with. He worked with me on using my hips and chest to keep control of my opponent and not my strength or arms. I have so much to learn but even though I tapped a lot tonight, I felt I improved . 

Notes:

Weight: 206#

Sleep: 7 hours 

Nutrition: decent

Body: neck and lower back are a little sore.

Wednesday: Str

WARMUP:

Box breathing

Daily dozen j/m

Kb pass arounds/halos/figure 8's

WORKOUT:

Chin-ups: 10-8-6-4-2

Hindu push-ups: 2 x 12

1h front squats: 2 x 10/10 @ 20kg

Hindu squats: 1 x 50 (slow, rythmic)

H2H swings: 1 x 50 @ 20kg

COOL DOWN:

Flr: 2:45 total

RIS stretch

Breathing excercises 

Notes: 

Weight: 205.6

Sleep: 7 hours (needed it)

Body: neck sore, lower back sore, shins bruised, knees have mat burn

Comments: experimenting with breathing excercises and having a really focused warm up and cool down session. My body is still adjusting to jiu jitsu multiple times per week. 

Tuesday: Jiu Jitsu

Workout 1: Evening

8 x 30/30 sprints 

then:
Box breathing

J/M

Swings: 3 x 10 @ 36kg

Prying goblet squats: 3 x 3 @ 20kg

Bent press: 3 x 3 @ 20kg

Workout 2:

Jiu jitsu x 120 min

60 min drill work
- 20 min reviewing guard
- 40 min drilling guard passes from pistol grips

60 min live rolling

- rolled 40 straight minutes with Marcus, a 140# 3 stripe red belt. I got submitted multiple times by choke and once or twice by arm bar. They were all mistakes on my part as I left my neck exposed and left limbs exposed when I got excited. Marcus kept telling me "position before submission". I improved as we rolled and almost submitted him twice towards the end, once with a cross collar choke from top guard and once with a guillotine but could not finish either.
- I then wrestled a smaller 150# third degree white belt for 20 minutes. Went back to basic positional advancements and no submissions.
- I need to learn to protect my neck and protect my back against smaller more technical opponents.
- Worked with Marcus on escaping when an opponent takes your back.

Notes:

Weight: 207#

Sleep: 7.5 hours

Body: sore and beat up. My throat will be sore tomorrow from jj.

Monday: Work Capacity

Training 1: 

Objective: Work Capacity

Warm up:
400m jog

Endurance:
10 x 30/30 sprints

Work capacity:
5 rounds:
20 x push-ups
20 x squats
20 x sit-ups

Then:
3 rounds:
5 x chin-ups (complete deadhang, slow)
10 x swings @ 36kg

Durability:
Stretch (hamstrings, hips, groin)
Kb drills @ 14kg x 5 min 

Notes: 

Weight: 207.5#

Sleep: 7 hours

Body: Good.

Sunday: Endurance

90 min hike in Gooseberry Falls, State Park along the river on the Superior Hiking Trail.

Saturday: Endurance

Woke up early, swam in Lake Superior, very cold.

then:
90 min hike along North Shore of Lake Superior

Friday: Rest

Traveled north to Two Harbors, MN