Monday

It is really cold outside, so I kinda wore my pj's to work with some fuzzy slippers. Awesome. 


BJJ

BF class

5 new students.

WU: Various, jogs, shrimps, rolls, etc

Technique: After reviewing the tournament BF noticed a re-occurring problem with his students.  They seem to be having a difficult time breaking- standing out of guard.  Breaking guard- stand up review- not broadcasting you weight shift- solid braced- load bearing foot- stand up straight as if squatting a heavy load.  You aren't going to lean all over the place- you are going to go straight up- strong. Parcticed this for a bit then it turned into how not to get swept- what to do to counter it etc.

Position and movement drills:  Starting in guard- 4- 2 minute rounds of breaking guard and passing to a controlled spot, person on bottom- sweep or submit. Every time one of these things are accomplished- reset and start again.

Stayed after class and rolled with BF for 15-20 minutes before heading to the gym.  Everyone else stuck around and was rolling and having a good time.

Lifting

First day back in a long time- didnt want to overdo it, because I know...oh boy, I am really going to feel this in two days time.

Front squats

Bar x10

95lbs x8

115lbs x6

135lbs x3

155lbs x2

165lbs x1

165lbs x1

Deadlifts

Wu 95x 8

115x6

135x6

155x2

185x1

185x1

Overhead squats snatch grip

45x8

45x8

45x10

45x10

Underhand BB row paired with tricep and one arm pushups on medicice ball (not actually one arm,but one hand one the medicine ball and other on floor)

95x8

115x8

Pushup-one arm x6 a side

115x8

Tricep pushup x8

115x8

Pushup-one arm x6 a side

115x8

Tricep pushup x6

I want more mat time :(