Laser Focus

[shesprints]

Today I was wiped tf out, just really overtired. No workout but a walk.

Here is a video of me doing a single weighted pull up. I should get some of me doing my sets of chin ups. I can do more of those.

[trainingal70]

Nice! How many bodyweight pullups can you do?

[shesprints]

Nice! How many bodyweight pullups can you do?

Only 5, but I'm trying to increase my reps. I figured weighted singles might help. I can do 7 chin ups! Any tips?


Today's workout... handstand focused. That's another project.

Plank walk ups
Handstand holds untimed x LOTS
Crow pose hold 1 min
Hollow hold low position 40 sec, 30 sec
Prone handstand position pulse + hold
Pull ups 5 x 3

Run 4 miles easy, 8:44 pace
plus 3 short fast hill sprints at the end

I also walked 5+ miles, as my dad will only wear a mask to walk if I go with him... ah well.

[trainingal70]

Sounds like you're on the right track. Maybe try this: Set 1 - Do as many weighted pullups (even if it's only 1) as you can. Set 2 & 3 - Do as many bodyweight pullups as you can. Set 4 & 5 - do as many chinups as you can. Try that for a few weeks, then test your max bodyweight pullups. Maybe it will go up a little. Just an idea, I'm not an expert!

[shesprints]

Sounds like you're on the right track. Maybe try this: Set 1 - Do as many weighted pullups (even if it's only 1) as you can. Set 2 & 3 - Do as many bodyweight pullups as you can. Set 4 & 5 - do as many chinups as you can. Try that for a few weeks, then test your max bodyweight pullups. Maybe it will go up a little. Just an idea, I'm not an expert!

Sounds like it might work, though going to failure routinely is probably a bad idea. I could try it for a few weeks and see what happens. I have been alternating days for pull ups and chin ups, rather than combining.

Speaking of which, today I did two BJJ workouts with professors at my gym over Zoom [lots of HIIT type stuff to mimic BJJ matches], some chinups, handstand practice, and a 3.5 mile walk.

Details:

Joel HIIT class:

5 min plank STRAIGHT
1 min bridge/shrimp with hips off the floor

5-6 min rounds of 30 seconds of:

Jumping jacks
Front jacks
Push ups
Squats
Mountain climbers
Bicycles
Lat drags
Knee up jumps
Push up to squat
Fingertip push ups

Stretching

BONUS:

Chin ups chest to bar 3 x 6

DINIZ workout:


3 sets of
10 side to side jump passes
10 technical standups
10 sprawls
20 sit ups from full extension
10 bicycles

3 sets of
10 push ups (some with 3-sec pause on bottom)
20 high knees
10 planks on elbows to arms to elbows
20 bridges

Bonus:

Handstand practice freeform

I held handstand pretty well for several sections. I also felt great about chest to bar chin ups and--though I know planks for so long are controversial--I genuinely think my form was good throughout.

[shesprints]

Conditioning day! This felt the most like a real day spent training BJJ so far. Due to high intensity, I think--hill sprints followed by a BJJ Zoom workout with Marcelo.


Run: 5.25 miles
6 x medium hill sprints in middle [lower hill but longer]
4 x super short fast steep hill sprints at the end

MARCELO WORKOUT:

Jumps forward, side to side, jumping jack style, ski style, in a box forward and back
Swing legs side to side from butterfly
Sit up from butterfly onto one knee
Sit through, sit through all the way to turning over
Squat and back roll then back up
Granby roll on wall
Back and forward rolls
Jump up from knees to feet
Handstand 30s facing fall and 30s away from wall, x 2
Sprawls
Shots
Pushup to squat and back

[Fiction2Fitness]

Nice work. Pretty sure I couldn't do half of that. ;-)

[shesprints]

Nice work. Pretty sure I couldn't do half of that. ;-)

I imagine most people wouldn't even know wtf some of the BJJ drills even are so there's no shame in that :P


Let's see, yesterday...

Trained BJJ with Rachel 1 hour

Warmup:

Hip up from butterfly legs to each side
Hip up from butterfly on one knee
Bridge
Backward and forward roll
Technical standup
Pummeling
Wrestling footwork drills: step forward/other steps back, hops in a circle without crossing feet x 2 circles each way, side shuffle without crossing feet, step backs with hand to mat
'Chase the leg' from all fours drill

Review class:

Single leg from arm drag
Single leg from popping the collar tie
*Low single intro

Waiter sweep

Arm bar swings from closed guard with feet on hips/arm drag entry
Triangle entry from feet on hips, finishing the triangle

+

30 min Zoom class with Paul

Foot pummeling, bridges, triangles, hip ups

2 sets: 1. jump burpee x 10 2. surfing getup x 10 3. deep squats x 10 4. lunge with a twist back to the knee up side far as possible switching legs x 10 5. jump burpee x 10

Bonus:

pull ups 6 x 3

Handstand practice against wall both directions
3 x 10 pike press




Today:

Run 6.08 miles, 8:46 pace (easy run)

+

Marcelo class:
very similar to last time, jumping, rolls/BJJ movements, pretty intense

[shesprints]

Yesterday:

Diniz workout:

Wrestling footwork stepping forward and back both sides
3 sets
Bridges x 20
Hip escapes forward/back x 20
Sprawls from footwork x 20

3 sets
Squat to jump out to sprawl x 20
Technical standup both sides x 10 each side

3 sets
Kick someone away from guard to sit up on hip x 10
Explosive sit ups from supine x 20
Push ups x 10

Bonus:

1 x weighted pull up, 5 x assisted pull ups [felt too tired for these today]

Pistol squats 5 x 3 each side
Shrimp squats 3 x 5 each side
Dragon pistol practice a few times

Marcelo workout:

Jumping
Handstands
Rolls
Granby rolls
Roll backwards to squat
Roll backwards to squat to pushup
Situp variations, leg raises
Jumping up from knees to feet
Shots
Sprawls
Pushup jumps in and out with hands, then jumps in place (SO HARD)


Today:

We had a BJJ remote lesson over ******** Messenger video! It was really great. Beforehand, I warmed up with a Matheus Diniz Zoom class...

Warmup with wrestling footwork

3 sets
Mountain climbers x 20-30
Technical standup x 20
Pushups x 10

3 sets
High knees x 20-30
Reverse crunch x 20-30
Roll to sit up and hip up x 20

3 sets
Plank hands up and down x 20
Squat position to sprawl and back x 20
Triangle x 20-30


BJJ lesson + drills

1. Waiter sweep. Put your KNEE inside so they can't footlock you and so that you have some room to create distance in between you. Note that you can only sweep if their weight is on their knee. First, unbalance so they post hands. Then, sweep away diagonally toward the lighter leg, making sure to keep the foot collected and really bent in toward you. STAY TIGHT when you come up--pinching knees and holding onto that foot--until you can over-under pass.

2. Maybe you can't over-under so options include knee cut or running around to the far side or stack pass to the far side (grab far shoulder and under hip, and pummel head inside).

3. Another option is to leg weave pass if they get their knee in and try to push you away. Walk their hips to the other side, hook their ankle with your ankle, and either pass to mount or just run around the now-free side.

4. Y-guard. If they shift weight to their straight leg side, shin pressure with the knee that's inside, then shift up to elbow. Then kick inside their knee and keep pushing yourself with your arm to be behind them. Then if they turn to face you simply lift their leg until they fall. If they turn away, grab their leg, drag them, and then take the back.

CONCEPT: Think in terms of where you're framing and what the option is for a response. Stop at each step when drilling to troubleshoot together. Did the pass work? Can the person resist? Take your back?

Drilled 30 min using these concepts with great success.

[shesprints]

SO I found a buddy who can do remote wrestling drills with me via video. Both of us simply want to practice our footwork and self-check/correct each other, and we're at the same level, so it's a great plan. We'll meet twice a week for now to check in and drill on our own the other days.

I did a crazy amount of activity today... between my 5-mile run, footwork drills, and BJJ workout class, I burned as many calories (probably more) than the day I ran 10 miles. According to my Whoop watch, projecting over 2700 total. Eating a lot of cereal today to fill in the gaps.


Workout(s)...

Run 5 miles, 44 min (8:46 easy pace)

Wrestling footwork:

Assignment for the week:
1. Left/right/both drill
2. Step back and block, step forward and reach.
3. Level change. [planned for future]
4. Side to side/circle.

Marcos class:

Core stuff with belts, push ups to arm extended, side plank to knee tuck, balance in sitout position, squat holds to squat jumps, squat jumps, burpees x 48 in one minute to finish

+ PT: TKE w/ band 3 x 30 on left leg

The instructor made ME count the burpees out loud and set the pace on them for the last minute. My friend said I almost made him black out lmao.

[shesprints]

Hey guys! For some reason I have decided to log again after a lapse, during which I've been doing all of the same stuff: running, body weight workouts, BJJ drill classes, BJJ with Rachel, and now BJJ with some select training partners with whom I've formed a quarantine pod; you know, like the cool kids do. I got lax with my eating during the month of May, did a strict -500/day deficit for July, and have been maintaining since and feeling fairly good.

Handstands are progressing. I'm also working on scorpion pose. I can do it, just can't kick up to it without a wall yet.

Sample recent workouts....

Yesterday:

1000-rep workout
100 jumping jacks
100 high knees
100 front jacks
100 squats
100 close-grip push ups
100 shrimp squats
100 bicycles
100 regular push ups
100 pistol squats
100 jumping jacks (I did 10 extra)
[note that we broke these 100 reps up into sets--they were not contiguous! I'm getting really good at shrimp and pistol squats. I hold my foot behind me for shrimp squats; I may try holding my foot for pistols too].

+ BONUS:
L sits 3 x 15 seconds
pull up to 3 toes to bar to pull up x 3
pull ups 3 x 3



Today:

1 hour+ roll in the gi with my friend Kyle. We got a remote lesson from an instructor and then worked on passing knee shield and bolo from the backstep when the person is in top half. Kyle also worked on his lasso, as it's his favorite guard. I'm adopting some of it myself but I'm just not a lasso player, still clinging to half guard and spider.

Also did a 5-mile very easy run in 44:57 (just under 9:00 pace).

[shesprints]

Wednesday

BJJ with Rachel
closed guard day
clinch to kimura, they hide arm, hip out, knee to ear, pummel other leg, triangle to leverage kimura or finish
usual warmup exercises (standing up in closed guard with hands behind head; jumping up with both legs and then standing while they hold the collar tie, so you come up with their full weight; standing up in closed guard to stomp on their bicep, 10 reps each exercise)
4 x 5 min rounds training from closed guard



Paul workout:
floor work
wrestling stance

+BONUS
3 x 5 high pike push ups
3 x 15-17 second L sits
3 x pull up to 3 toes to bar to pull up
3 x 3 pull up

Marcos workout:
Knee shield movement drill keeping bottom foot active
Knee shield to X guard standup
Run around to either side knee on belly


Thursday

4 mile easy run at 8:36 pace

BJJ:
live training with a friend who's competing soon (purple belt my size and gender) and brown belt middleweight
in the gi
10 x 5 min rounds shark tank style, 2 on 1 off
nicely intense, did a lot of smash passing, x pass, hip switches; Gary (brown belt) gave me good feedback on passing using Marcelo moves and scolded me for missing the dope mount position, so drilling that Friday. I got bow and arrow on both of them and Ezequiel choked the purple belt from mount.

Wrestling stance drills with Matheus:
30 min of walking in stance, sprawls, downblocks, faking shots, and working on the shot itself (popping hip more)


Funny that several women I know I can beat in rolls are now purple. They 100% deserve it and have better technique; I have holes in my game. Beating someone doesn't mean you deserve their belt. I don't even want to be purple for ages, as I need to solidify so much: standup, chaining moves move, more active and aggressive guard especially. Top game and passing have always come easier to me.

This was a super active day, but I still woke up well-recovered, according to my Whoop device! I think it's because I've managed nearly 8 hours of sleep for two nights in a row--unprecedented for me.

[shesprints]

Getting about 8 hours of sleep a night is like being on PEDs, I swear. Been crushing the sleep lately!

Friday

BJJ with Rachel:
dope mount and butterfly passing
warm up with butterfly pass drill--pushing and circling, grabbing legs x 2 min each
drill move of the day
4 x 5 min rounds

Drill class:
Marcos workout (guard retention drills)
BONUS STRENGTH:
Pike walk up/foot jump 3 x 3
Foot elevated pike push up 3 x 7
L-sit 3 x 15 seconds
pull up to 3 toes to bar to pull up x 3
hollow body hold x 30, 20, 20 seconds
pull up 3 x 3
handstand facing wall and walking down slowly, facing away from wall taking feet off
2 x headstand arm balance

+ 9-mile brisk walk with my mom


Saturday

4.5 mile run

20-min spider guard drills

BJJ: 90 minutes
5-15 min rounds with Gary and Carmine
Two on one round until we both collaborated to tap Gary (brown belt--Carmine is white and I'm blue). I got a wristlock while Carmine had just gotten under the chin for a choke.
Techniques worked on: Headlock to technical stand leaning on the head
Dope mount

Sunday

4.32 mile run at 181 cadence(!), which was my goal (over 180). Amazing how small my steps had to be and how relatively fast (8:11 pace) I wound up going despite low-ish effort level (145 heart rate). I will continue to work on cadence.

Now off to go on a long walk with Rachel.

[shesprints]

Monday

Joel workout:
warmup
50 high knees
50 jumping jacks
50 front jacks
20 squats
10 push ups

main workout
3 sets straight through of
15 second single leg wall sit each leg
10 shrimp squats each leg
10 pistol squats each leg
25 push ups in one set

core
3 x 15 second L sits
3 x pull up to 3 toes to bar to pull up
2 x 40 second hollow hold
2 x 30 second single leg hold each side
2 x 1 min hyperextension

BJJ for 90 minutes
Training with Christine and Spencer
torreando pass practice
butterfly: use lapel and elbow
12 x 5 min rounds

Tuesday

5.14 mile run at 8:11 pace, working on cadence (178, though I was holding my watch to change podcasts and it was likely higher, given that when I hold it it doesn't record a step).

30 min easy BJJ guard drills with my belt

Wednesday

Marcelo workout
usual minus jumping

Matheus workout
wrestling movements and drills, downblocks, sprawls and circles, shot level changes

Marcos workout
backstep movement drills
knee on belly circle drills
closed guard break drills
2 x 1 min burpees (20, 22)

+ BONUS
L-sits 3 x 15 seconds
3 x pull up to 3 toes to bar to pull up

Thursday

3.3 mile run easy

30 min BJJ movement drills with Matheus

Friday

BJJ with Rachel:
guard passing drills
5 x 5 min training trying to pass Z guard, mostly

2 x 40 min sessions of BJJ movements with instructors (Scott and Marcos)

Strength work on my own:

scapular pull ups 3 x 6
hollow body hold 3 x 30 seconds

ring rows 3 x 8
pike push up feet on couch 3 x 8

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

push up leg side to side across 3 x 15
chin up 3 x 5

Pistol squats with 15lb 3 x 5
Shrimp squats holding with 1 hand 3 x 5

I'm trying to do 2-3 sessions per week that are strength-focused, borrowing from the Recommended Routine on bodyweightfitness subreddit and changing it up to be my own thing.

[shesprints]

Saturday

4.58 mile run easy, 8:34 pace

+

Marcelo workout:
40 minutes of jumping and calisthenics

Sunday

4.24 mile run easy (8:39 pace)

1 hour BJJ with Rachel
passing Z guard focus for me, Z guard and guard recovery for her

1/2 hour BJJ drill remote over Zoom
Z guard to X guard to standup to passing knee cut on the opposite side

Monday

Joel workout:
warmup
50 high knees
50 jumping jacks
50 front jacks
20 squats
10 push ups

main workout
3 sets straight through of
15 second single leg wall sit each leg
10 shrimp squats each leg
10 pistol squats each leg
25 push ups in one set
time--21:19

core
3 x 15 second L sits
2 x 40 second hollow hold
2 x 30 second single leg hold each side
2 x 1 min hyperextension

3 x 7 scapula pull ups
3 x 8 inverted rows

5, 4 x 3 chin


I've also been going on long walks (8 miles today) but that's recovery/irrelevant.

[shesprints]

Tuesday

Ran 4.38 miles

BJJ with Christine
10 x 5 min
got a lasso sweep sitting up and grabbing under the arm as a reaction to not being able to get my foot sunk in

+

BJJ drills with Paul

Wednesday

BJJ with Rachel:
closed guard day
"Great White" grip on arm
scissor sweep
5 x 5 min live

BJJ with Christine:
10 x 5 min live
worked on lasso, got the sweep again, got some spider sweeps, got some leg swing to other side knee on belly, failed on some RNC and bow and arrow opportunities'

Weight training/bodyweight:
scapula pull up 3 x 6
deficit ring row 3 x 8

3 x 8 foot elevated pike push up
3 x wall plank at 3 elevations 10 sec hold each one

3 x 5 chin up
3 x 30 seconds hollow hold
3 x 5 toes to bar

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

[shesprints]

Thursday

4.39 mile run

40 minute Marcelo workout:
high-intensity calisthenics + BJJ drills

Cardio day. I also had to go get blood drawn because I went on meds for ringworm >< blargh, but better now. Just had to check my liver enzymes, which can elevate from the medication.

Friday

BJJ with Rachel (40 min):
single leg drills
single leg entries from standing
single leg from seated guard
4 x 1 min seated guard vs. standing specific training
5 x 5 min regular training, one person starting seated, one standing

Rachel has developed a really good set of transitions, using the knee shield to set up an arm drag into arm bar. I practiced my arm bar escapes! I also used the technique whereby I push down on the knee and then, when she pushes back, slide forward right into a knee slice pass. Worked well. Lot of jump passing and back takes today.

Strength training 40 min:
shrimp squats 3 x 5 each leg
pistol squats + 6kg 3 x 5 each leg

scapula pull ups 3 x 6
inverted row 3 x 8

foot elevated pike push up 3 x 8
dips 3 x 5

chin up 3 x 5

KB row 35lb 3 x 8
KH OHP 35lb 3 x 5

hollow hold 2 x 30 seconds
L sit x 15 seconds
back extension x 1 min

Had to cut core short due to coregasm >< L-sits do that sometimes, same with hollow holds. Lame.

[shesprints]

Saturday

4.24 mile run

Marcelo workout 40 min:
lots of jumping and fast-paced tough calisthenics, plus jiu jitsu rolling exercises

super long walk with gf for our date day
such that TDEE for today is like 2700+

She made us stew

[shesprints]

Sunday

Ran 4.14 miles easy to start off the day

BJJ with Christine in the gi, 1 hour:
11-ish x 5 min rounds
got that lasso sweep again, got a couple butterfly sweeps, worked on my switches from leg drag to dope mount to stack passing. Also got 90% of a berimbolo before we crashed into the wall.

Quick weight workout with my bro in his new home gym:
Squats 117lb x 5, 137lb 3 x 5
Deadlifts 167lb 5 x 5

I haven't done any barbell squats or deadlifts in a billion years but these felt pretty easy and solid.

Going for a walk with my dad later. High activity lately.

[shesprints]

Got Thai food last night to fuel after that insanely active day.



Today was lighter. Just a strength circuit partly on my own and partly with my BJJ friends via Zoom.

Monday

Strength and Skill Work (1 hour 15)

scapula pull up 3 x 6
decline ring row 3 x 8

chin ups 3 x 5
single arm KB row 35lb 3 x 8

50 each:
jumping jacks forwards
jumping jacks sideways
high knees

pushups moving forward/back when at the 'lower' position and also side/side, total push ups x 10
squats moving side/side, walking forward, back, in circles, etc. total squats x 20

circuit of 3 x
single leg wall sit x 15 seconds each leg
shrimp squats x 10 each leg
pistol squats x 10 each leg
push ups x 25

core:
hollow hold 2 x 40 second
single leg extended hollow hold 2 x 30 seconds
back extension 2 x 1 minute
L sit 3 x 15 seconds


I also walked 8.5 miles on a long lunch break from work. (Worked morning + evening, with 4 hours in between!).

[shesprints]

Tuesday

4.51 mile run first thing in the AM

BJJ--50 minutes of rolling:
training with Kyle and Gabby
10 x 5 minute rounds
Got octopus guard back take on Gabby
And some decent sweeps
Need to work on a lot though
like all deep half is nonsense for me

[shesprints]

Wednesday

BJJ with Rachel:
closed guard day
warmup with strength work: standing with the other person hanging from arm and collar tie x 10, standing inside closed guard with hands behind head x 10, step up onto their bicep x 10
Ryan Hall hip bump sweep triangle was the drill of the day
5 x 5 min live
Rachel got scissor sweep! and omoplata!!! She's doing great. I got a darce, which I rarely manage, and some cool sweeps and passes.

Strength 1 hour:
shrimp squats 3 x 5
pistol squats w/ 6kg weight 3 x 5

scapula pull up 3 x 6
deficit ring row 3 x 8

3 x 5 chin up

3 x 8 foot elevated pike push up
3 x 6 dips

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

3 x 30 seconds hollow hold
3 x 5 toes to bar
3 x wall plank at 3 elevations 10 sec hold each one

Now I'm going on a walk before work.

[shesprints]

Thursday

Ran 4.5 miles

BJJ 1 hour 30:
Drills with Francesca and Kyle--SLX and Marcos X entry, plus some handfighting from feet

7 x 5 min rounds

Friday

I was feeling absolutely beat down (not enough sleep, busy at work) so I took a 9-mile walk and did absolutely nothing else.

Saturday

Woke up at 96% recovery via my Whoop strap. Nice! Rest + sleep, who knew.

Marcelo workout 40 min:
jumping
handstand facing and away from wall, headstand on elbows
lots of calisthenic/BJJ movements at high pace
roll back to stand up in pistol squat x 10
core work (leg raises, sit ups, sit ups with toe touch, flutter kicks, scissor kicks, etc.)
etc.

Strength 45 min:
shrimp squats 3 x 5 each leg
pistol squat 3 x 5 each leg w/ 6kg

scapula pull up 3 x 6
inverted decline row 3 x 8

chin ups 3 x 5
pike pushup feet elevated 3 x 8

dips 3 x 5 w/ 6kg weight
single arm KB row 35lk 3 x 8
single arm OHP 35lb 3 x 5

hollow hold 2 x 30 seconds
Russian twist 6kg 2 x 30
L sit 2 x 15 seconds

Felt good. Weighted dips are nice. I used a backpack since I don't have a waist strap. I also felt great on the Russian twists; I clearly needed that type of motion added to my routine.

[shesprints]

Sunday

I went to my friend's small BJJ gym for my first open mat since COVID hit... I'll let the heart rate monitor tell the story here:



I also had a private lesson with my friend beforehand, working on spider guard and a transition to either lasso sweep or triangle if they post their leg. It was great, full of useful detail. Then the open mat for almost two hours. There were lots of good women there; I got to roll with some old friends; I also had some great rounds in both gi and nogi and felt like my nogi movement has leveled up a lot. I had fun with matrix back takes, guillotines (got complimented on those) x guard, a little playing with bolos, and long step/back step passes, as well as headstand passing butterfly guard. Got trashed by a female black belt. It was great.

Oh, and a purple belt asked me if I used to wrestle. That was sweeeeeet.

[shesprints]

Monday

Extremely wiped out today. Poor sleep and I think I didn't refuel soon enough after training yesterday. I did our strength workout this morning and added a few pull movements, but that's it apart from a walk in a little bit.

Strength 1 hour:

scapula pull ups 3 x 6
inverted ring row 3 x 8

chin ups 3 x 5

15 push ups and 50 squats to warm up

pyramid workout:
1 through 8 and back down of shrimp and pistol squats
10 push ups after each round

[shesprints]

Tuesday

Ran 4.39 miles easy

BJJ 90 minutes some drill/5 x 10 min live rounds
with Gary and Gabby (brown and purple belt)
in the gi
went over Bernardo deep half sweep and how to pop hips up first coming out the back from deep half.

[shesprints]

Wednesday

40 minutes Marcelo workout
jumping, floor movements, handstand practice, core work, shots, sprawls

Strength 1 hour:

shrimp squats 3 x 5
hamstring floor curls 3 x 8 (some single leg to try it out--will do all single leg next time!)
single leg deadlift 35lb 3 x 5
pistol squat with 6kg 3 x 5

scapula pull up 3 x 6
chin up 3 x 5

pike push up feet elevated 3 x 8
dips 3 x 8
decline ring row 3 x 8

single arm KB row 35lb 3 x 8
single arm OHP 35lb 3 x 5

hollow hold 2 x 30 seconds
Russian Twist 2 x 30 6kg
L sit 2 x 15 seconds



I'm trying to work in more hamstring stuff!

[shesprints]

Thursday

Ran 4.39 miles

BJJ with Gabby and Christine 1 hour:
8 x 5 min rounds
some good tough pressure, trying to get to deep half, tried to be more patient and succeeded in some over-unders, got the same lasso sweep again as well.

Friday

Strength 1 hour:

warmup
20 squats
10 slow push ups

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

BJJ training at Royal Jiu Jitsu Academy in LI(!!!), 1 hour:

This was my FIRST real jiu jitsu academy lesson since March. Insane.

Half guard passing in the gi
1. Fist on collar, pull up sleeve, walk them upright. Drop the sleeve to push their knee to opposite side. Straight leg over, swim for underhook, kick free, swim arm inside their frame, side control.
2. If you can't get the underhook, switch hips but DON'T sit your butt down! Scoot up forward and reverse-underhook crunching their tricep with your armpit. Then hold top pant leg, block bottom leg, pull free, side control.
3. If 2 doesn't work crunch shoulder, pull up, slide through to 3/4 mount, then foot/knee back over to inside knee slide.

5 x 5 min live rounds
some fun ones w/ big brown belt (got a weird arm bar thing he tapped to so must have been OK technique), good inversion-heavy rolls w/ smaller male blues, good roll being crushed in north south by Gabby, and good roll practicing technique of the day on a white belt guy not too big.


Strength sessions are going well--chin ups are getting easier and easier. Maintaining body tension is also easier due to my core work and general well-roundedness these days. I'm enjoying this calisthenics-focused program more than I have any other lifting. I do have a 35lb KB and my brother has heavier weights; my mom's also bringing me some 40lbs so I can level up some of my lifts a bit.

[shesprints]

Saturday

Ran 4.21 miles

Marcelo workout: 38 minutes
2 rounds of handstand practice and arm balances, usual calisthenic movements

Sunday

BJJ:
Open mat 90 minutes
15 x 5 min rounds, 10 in gi, 5 in nogi
matched up with the purple belt woman I beat in our last tournament [her last at blue] it was great to see her again and our skill levels are still fairly close! I had two great rounds with a brown belt [gi and nogi] who said I had good technique. Lots of back takes, played with some passing and some butterfly. Rolled with another MG blue belt I hadn't seen in awhile and whom I gave a black eye when I was a spazzy white belt. I took it very easy rolling with her this time and we had a great round! I took her back a bit and then sat back to let her get mount and practiced escaping like Matheus did with Gordon, framing the hip. Escaped mount 3 x in a row like that. Kept trying to work on bolos and inversions. An athletic blue belt guy complimented me on constantly taking his back. I'm getting back in the groove but not satisfied with my guard yet; it's too defensive, though I am improving at lasso (got to omoplata from there a few times).

[shesprints]

Monday

BJJ with Rachel: 40 minutes
mount escape for me, hip bump sweep for her
5 x 5 min positional rounds

Strength 1 hour 15 minutes:

scapula pull up 3 x 6
chin up 3 x 5

Joel workout:
jumping jacks x 100
high knees x 50

pyramid of 1-10 shrimp and pistol squats
and 11-20 push ups

core:
hollow hold x 40 seconds
single leg hollow hold x 30 seconds each
plank x 1 min
bird dog plank x 10 seconds each side
plank on elbows x 1 min
side planks x 1 min each
hyperextension with leg flutter 1 min
hyperextension with scissor legs 30 seconds