Tuesday: Day 9

Workout 1:

800 m run @ recovery pace 

1 mile run (5:34)

800 m run @ recovery pace

Goblet squat: x 30 @ 20kg

Push-up: x 100

Swing: x 100 @ 20kg

Shoulder mobility 

Stretch 

Workout 2:

Jiu jitsu x 120 min 

Drilled:

- scissor sweep

- triangle choke from guard

- arm bar from guard 

- rising arm bar from guard 

Notes: 

Nutrition: solid. Lots of protein.

Sleep: 7 hours

Body: beat up. Calves started cramping during jj and right shoulder is really sore.