Wednesday: Jiu jitsu

5pm:

Strength:

Bench press: 15-10-5 @ 135#

Later in the PM:

Warm up: (20 min)

J/M

Dynamic stretch 

Jiu Jitsu, live roll: (60 min)

Rolled against Ryan, a red belt who submitted me via triangle many times. I got better at posturing up as the night went on. Then rolled with Bryan a 300lb gold belt who just wanted to sit in top side. I spent about 15 min in bottom side, took topside and got my first submission via Americana. I finished up rolling with Andy a red belt. I didn't get put in a triangle choke which was good and I escaped quite a few arm bar attempts. Tapped a few times but overall did well. The biggest thing was I did not back down from anyone and went after the best and biggest guys there. 

Durability:

Relaxed stretching

Contrast shower: 4 x 30/30

Notes:

Body a bit beat up.

Tuesday: Jiu Jitsu, ICT,

6:00am

Warm up: 15 min
Joint mobility
Stretching

Jiu Jitsu, drill: 60 min
Drilled proper bottom side positioning out of guard passes and side control.

Later in the PM:

ICT: 

5 rounds:

6 x chin-ups 

8 x LCCP (4/4) @ 20kg

10 x goblet squat @ 20kg 

Durability: 

All done w/ 1-20kg kb

High rep shoulder work (2 arm work, front raises, oh presses, rows ect to get some blood flow)

Some swings to cool down 

JM

Stretch

Notes:
Weight: 204#
Body: Good

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.

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.

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

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.  

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#

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#

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. 

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.

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.

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

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: Jiu Jitsu (Ground)

Workout 1:

Jiu jitsu x 120 min

1) Worked from top side control and on keeping opponent there.
2) Heel hook from side control.
3) Ankle lock from side control.
4) Americana from side control
5) Straight elbow lock from side control

Notes:
60 minutes of class then 60 minutes of continuous drilling on the above movements. Felt comfortable with all of them. Still learning how to use gravity and weight and not pure strength.

Thursday: Day 11

Workout 1: PM

Jiu jitsu x 90 min 

Drilled:

- scissor sweep

- triangle choke

- arm bar from guard

- kimura shoulder lock from side mount 

Workout 2: later 

Swings: x 50 @ 36kg

Push-ups: x 110

Goblet squats: x 25 @ 20kg

Windmill and TGU practice 

Shoulder mobility w/ bands 

Brief yoga and breathing exercises 

Notes:
Weight: 210#
Nutrition: WFR (whole, fresh and raw as possible) feel great.
Body: Shoulder is feeling better since I dropped OH pressing and switched to pushups and have been doing lots of shoulder mobility with bands and 6# dbs before bed each night.

Wednesday: Day 10

Workout 1: PM

Jiu jitsu x 90 min (standing)

Drilled:

- Step, attack, cover, clinch

- step, attack, cover, right straight

- waist grab defense from straight ahead (put arms inside, clinch, finish with waist lock, pull and lean forward)

- waist grab defense by grabbing opponents wrist while going into a clinch, shoulder pull, then taking their back.

- side throw

Open mat drilled:

- triangle choke 

- arm bar from guard

- arm bar from mount 

Workout 2: PM

Push-ups: x 100

Goblet squat: x 25 @ 20kg

Swing: x 50 @ 36kg

Joint mobility

Notes:

Nutrition: not great 

Sleep: 6 hours 

Body: shoulder a bit better. Still beat up though. Legs feel great. 

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. 

40 Day Workout: Week 1 Totals

Movements:

1) Press: 1 arm press or LCCP w/ 20kg kb

- 100 reps each arm (200 total)

2) Pull: Chinup

- 150 reps (hit an easy 15 in a row)

3) Squat: Goblet squat, switched between 20kg and 36kg kb

- 150 reps 

4) Hinge: Swing or dbl kb swing using 1 x 36kb kb, or 2 x 20kg kbs

- 475 reps

5) Running:

- 7 miles @ LSD pace

- 1200 m of sprint work @ threshold pace

6) Jiu Jitsu:

- 5 hours 

Notes:

Weight: 210#

Nutrition: Better, more minimal. 

Sleep: Averaging about 6-6.5 per night

Body: Good. 

Comments: Will lower volume on over head pressing movements and do a lot of pushups due to shoulder pain  from jiu jitsu.