Tuesday, February 13, 2018

Training Day: Tuesday


Cross collar grip takedown / Cross collar grip takedown to collar drag / Standing guard break to single under guard pass / Standing guard break to Lazy Boy leg staple guard pass

+

15 minutes Live Training


8 minutes Open Mat Training

Cardio!


LSD
8.4 cal/min for 47:30 minutes

Monday, February 12, 2018

Rabbit Season: Cycle 2, Day 5


5/3/1 "Jack Shit Protocol"

squat (max set/rep) 215 x 7

bench (max set/rep) 160 x 7


Thursday, February 08, 2018

Training Day: Thursday


Cross collar grip takedown / Cross collar grip takedown to collar drag / Side control escape: keylock trap / Side control escape: Arm trap rollover

+

0 minutes Live Training (TA)

Cardio!


LSD
8.02 cal/min for 47:29 minutes

Wednesday, February 07, 2018

Duck Season: Cycle 2, Day 4


5/3/1  "Jack Shit Protocol"

OHP (max set/rep) 95 x 9

deadlift (max set/rep) 230 x 9



Tuesday, February 06, 2018

Training Day: Tuesday


Cross collar grip takedown / Cross collar grip takedown to collar drag / Side control escape: high leg to guard recover / Side control escape: Arm trap rollover

+

16 minutes Live Training

+

BJJ Circuit

Cardio!


LSD
8.04 cal/min for 47:30 minutes

Monday, February 05, 2018

Rabbit Season: Cycle 2, Day 3


5/3/1*

squat (max set/rep) 205 x 9

bench (max set/rep) 150 x 9

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4 x 500m row sprints
1:59, 2:00, 2:07, 1:57

* Learned that by adding the row sprints, I'm actually doing more of a 5/3/1 for Athletes program than a true "hit PR and go home" Jack Shit protocol. All to the good.


Saturday, February 03, 2018

Training Day: Saturday


Single leg (Wheel Entry) / Guard Pull from Standing / Guard Pull to Scissor Sweep (no grip change) / Guard Pull to Scissor Sweep to Armbar / Guard Pull to Scissor Sweep to Armbar to Omoplata / Guard Pull to Scissor Sweep to Armbar to Omoplata to Triangle

+

24 minutes Live Training

Thursday, February 01, 2018

Training Day: Thursday



Double leg takedown / Single leg takedown / Guard pull from standing / Scissor sweep / Cross collar choke from mount (T)

+

8  minutes Live Training

+

BJJ Circuit

Cardio!


LSD
8.02 cal/min for 47:30 minutes

Wednesday, January 31, 2018

Duck Season: Cycle 2, Day 2


5/3/1  "Jack Shit Protocol"

OHP (max set/rep) 90 x 10

deadlift (max set/rep) 220 x 10


Tuesday, January 30, 2018

Cardio!


LSD
7.33 cal/min for 47:30 minutes

Monday, January 29, 2018

FloGrappling Features Lucas Lepri

Hopefully this is the first of many such aggregations by FloGrappling. Especially nice to see Lepri featured because he is one of the most overlooked champions of all time.

Rabbit Season: Cycle 2, Day 1


5/3/1 "Jack Shit Protocol"

squat (max set/rep) 195 x 9

bench (max set/rep) 145 x 9

+

4 x 500m row sprints
2:14, 2:05, 2:06, 2:03


Sunday, January 28, 2018

Saturday, January 27, 2018

30 Days Down, 150 to Go


I'm one month into the T-Nation Transformation Challenge. Starting on January 1st, the goal of the Challenge is simply to spend the subsequent six months building the body you've always wanted. I'm still on this big fat #50isthenew30 bandwagon, and figured that this would be a "fun" way to finish off my Year of Living Agelessly.

So feel free to visit my Transformation Challenge page if you're into that sort of thing (i.e., workout logs, resistance training grousing, semi-nude "progress report" selfies, etc.). I'll be sharing the final results on May 31st, on the eve of my 51st birthday.

Cardio!


10 x 6 dips EMOM

+
LSD
7.87 cal/min for 47:30 minutes

Thursday, January 25, 2018

Training Day: Thursday


Collar grip to single leg / Hipscape to single leg counter to knee on belly /  Hipscape to single leg counter to knee on belly to armtrap collar grip to takedown to armbar


20  minutes Live Training

+

BJJ Circuit*

* Due to injury to left elbow, swapping out chins for ergo rows

Cardio!


LSD
7.20 cal/min for 47:20 minutes

Wednesday, January 24, 2018

Duck Season: Cycle 1, Day 6


5/3/1  "Jack Shit Protocol"

OHP (max set/rep) 90 x 10

deadlift (max set/rep) 215 x 10


4 x 500m row sprints
2:08, 2:14, 2:09, 2:09


Tuesday, January 23, 2018

Training Day: Tuesday


Hip throw counter to front bear hug over the arms / Scoop toss counter to rear bear hug over the arms / Mount escape bridge and roll / Mount escape - recover guard (T)

+

12 minutes Live Training

+

Cardio!

LSD
7.22 cal/min for 47:30 minutes

Monday, January 22, 2018

Rabbit Season: Cycle 1, Day 5


5/3/1 "Jack Shit Protocol"

squat (max set/rep) 190 x 10

bench (max set/rep) 125 x 15

+

4 x 500m row sprints
2:12, 2:06, 2:06, 2:09


Sunday, January 21, 2018

Saturday, January 20, 2018

Cardio!

10 x 6 EMOM dips

+

LSD
8.82 cal/min for 47.5 minutes

Friday, January 19, 2018

The Euros Are Here!


Just a reminder that the first of the Big Four Brazilian Jiu-Jitsu tournaments, the IBJJF European Championship, got underway earlier this week. That means this weekend will feature the black belt divisions, including the Absolute on Sunday.

Flograppling has you covered for all the action live from Lisbon, Portugal. Here's a primer on the event, with a focus on the black belt divisions. Note that since that primer was posted, Leandro Lo has withdrawn from the medium-heavy / meio-pesado division.

I always like to take a look at the division I'd compete in if I were eligible (as if that were the only barrier!).


It almost makes me think that it's my destiny (if I choose it) to one day get the chance to square off against the legendary Wellington Dias

Thursday, January 18, 2018

Training Day: Thursday


See Training Day: Tuesday for Today's Lesson 

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0 minutes Live Training (TA)

+


Cardio!


LSD
7.19 cal/min for 46 minutes