Laser Focus

[shesprints]

Tuesday

Ran 4.61 miles easy

BJJ 1 hour:
Gabby and Gary
8 x 5 min rounds, nogi
deep half with Gary leg grip and either come up and dump or come out the back, and passing flow sequence as well. Hand in armpit replaces gi grip for the pass we learned from Lutes.

I got my ass completely beat--Gabby was on fire and Gary was being tough on me, encouraging me to keep up the top position and pressure forward even against butterfly threat, just need to keep base.

[shesprints]

Wednesday

BJJ with Rachel:
closed guard day
usual warm up with closed guard breaks
worked on deep half backdoor sweep
she worked on hip bump
5 x 5 min live rounds
Her guard is looking great! She has killer grips and doesn't let go easily, and she's recomposing her guard on both sides with a lot of dexterity. I let her get the hip bump sweep toward the end and it was very good. It was funny--she thought you weren't allowed to post up on your arm to get the hip bump and "I thought everyone just had amazing abs!" LOL Meanwhile, my half guard passing has improved. I used the hand in the armpit trick, backed out and pushed knee in then knee cut trick, and sprawl + staple the shin. I also got a darce choke.

Strength 1 hour:

Shrimp squats 3 x 5
Scapula pull up 3 x 6

Pistol squat +6kg 3 x 5
Chin up 3 x 5

Single leg hamstring slide curl 3 x 5
Decline row 3 x 8

Single leg deadlift 35lb 3 x 5
Foot elevated pike push up 3 x 8

Single arm row 35lb 3 x 8
Single arm OHP 35lb 3 x 5

Dips + 6kg 3 x 5
Hollow hold 2 x 30 seconds
L sit 2 x 15 seconds
Russian twist 6kg 2 x 30

My knees are feeling a bit tender, so I'll likely skip legs when doing strength on Friday. That's OK, as I can focus on handstands instead!

[shesprints]

Thursday

BJJ with Gary and Gabby 1 hour:
11 x 5 min rounds
got a weird foot hook counter to leg sweep to reverse and come up on top. Worked on escaping mount to deep half and spinning back and forth. Getting more comfortable standing.

Friday

Ran 4.44 miles

Upper body strength:

Scapula pull up 3 x 6
Foot elevated pike push up 3 x 8

Chin up 3 x 5
Dips 3 x 8

Decline row 3 x 8
Toes to bar 3 x 5

Single arm bent over row 35lb 3 x 8
Single arm OHP 35lb 3 x 5

Hollow hold x 40 seconds, 25 seconds
L sit 2 x 15 seconds
KB Russian twist 6kg 2 x 30

[shesprints]

Saturday

Day off formal exercise--just went for a long walk in the morning and a hike later on.

Sunday

Ran 4.26 miles easy

BJJ with Rachel:
13 x 5 min rounds
some from standing, some from bottom mount

We got to roll outdoors!

Monday

Marcelo workout 40 minutes:
usual movements
held freestanding handstand for several seconds twice!

Joel workout 1 hour:

5 push ups
50 x high knees

3 rounds of
50 jumping jacks
50 front back jacks
20 push ups
50 squats

3 rounds of
9 shrimp squats
9 pistol squats
20 push ups

core:
hollow hold 2 x 40 seconds
single leg extended hollow hold 2 x 30 seconds each leg
back extension flutter kick 2 x 1 min
back extension scissor kick 2 x 30 seconds

Didn't have my pullup bar or weights, so skipped other stuff.

Tuesday

Ran 4.37 miles easy

BJJ with Gabby and Gary
6 x 5 min rounds
+ practice rolling from back escape to deep half with Gary

[shesprints]

Wednesday

I went to an in-person class at Marcelo's today--just with a grappling dummy, but still fun to try out. Not sure I'll go again; I walked about 6 miles getting back to avoid wasting time sitting on a subway. Also, I'd rather roll with Rachel at home.

Marcos workout IN-PERSON with dummy 30 minutes:
warmup with back rolls, forward rolls, back and forward hip escapes
knee cut pass
knee cut pass to knee on belly
knee on belly to arm bar
knee on belly to north-south
whole series
timed arm bars 2 x 1 min

Walked, then did strength at home...

Strength 1 hour:
Shrimp squats 3 x 5
Scapula pull up 3 x 6

Pistol squat 3 x 5
Chin up 3 x 5

Foot elevated pike push up 2 x 8
Decline row 3 x 8

Single leg deadlift 35lb 3 x 5
Handstand kick up practice
Head and arm balance practice

Single arm row 35lb 3 x 8
Single arm OHP 35lb 3 x 5

Hollow hold 2 x 30 seconds
L sit 2 x 15 seconds

Pretty tired, so didn't do a super hard or long workout.

[shesprints]

I've been crazy busy--training BJJ at the academy that's low-key open. I did 4.5 hours total this weekend--insane! Hard to recover from it, took several naps. Then today, back to rolling with Rachel and my bodyweight training.

I also reread some of this log for nostalgic reasons. I don't keep a real journal; I suppose I like to know someone else could read what I'm writing. It was really nice looking through it back to when I first began BJJ and when I first met Rachel.

Anyway..........

today--

BJJ with Rachel 45 min:
arm bar/triangle/omoplata
3 x 5 stand ups with partner holding collar tie and arm
5 x 5 min rounds

Strength 1 hour:
scapula pull up 3 x 6
shrimp squats holding foot 3 x 5

chin up 4 x 5
pistol squat 3 x 5

foot elevated pike push up 3 x 9
inverted rows 3 x 8

single arm row 35lb 3 x 8
single arm OHP 35lb 3 x 5
dips 3 x 9

hollow hold 2 x 40 seconds
KB Russian twist 6kg 2 x 30
L sit 2 x 15 seconds
back extension 1 minute