4/10/22 - Sled Drags and Maces
Just wanted to get out and move a bit today.
Sled Drags - all directions with 90-160 lbs
Mace Swings - worked up to the Adex 35 lber for multiple sets of 10/10 360s
This all felt good.
4/9/22 - Box Squats and KB Cleans
Wanted to get some training in this Saturday morning. I’m going to go back to jiu-jitsu three days per week so I’m going to cut my lifting volume way back.
SSB 14” Box Squats with Light Bands - worked up to 240 x 3
Double KB Cleans - sets of 5 - 24s, 28s, 32s, 36s x 3 x 5
My right hip and everything felt like shit after this. I’m not sure if it was the lifting itself or the stretching I did afterwards.
4/8/22 - Jiu-Jitsu Day 110
Another great class on a fine Friday morning. Worked on some takedowns and a guillotine. Tony M. was helpful as always. Onward and upward.
4/6/22 - Jiu-Jitsu Day 109
Really fun class with an awesome morning crew. Today was kind of free-flowing but we did briefly work on oomaplatas. This left me feeling great. Scott and Mark R. were very gracious in working with me. Onward and upward.
4/1/22 - Jiu-Jitsu Day 108
Great Friday morning class with some awesome folks. Worked on a knee bar and a toe hold. Got some great live rolls in. Onward and upward.
3/30/22 - Squats, Maces, Snatches
I slept like crap last night but still wanted to try some low bar squats. It didn’t go well due to my shoulder.
Squats - worked up to 225 x 5 - The weight felt light but my left shoulder wasn’t having it. I put 250 on the bar but when I went to unrack it my shoulder was screaming. I didn’t want to be dumb and miss the next few days of lifting and jiu-jitsu by pushing on.
Double KB Front Squats - 24s x 5, 28s x 5, 32s x 3 x 5
Adex Mace - 360s x a whole bunch - did a few at 45 lbs but it was too heavy on this day.
KB Snatches with 24 kg - 3 rounds of:
3/3
7/7
5/5 (10/10 on last set)
Rest 90 seconds
Not happy I couldn’t low bar squat but grateful I could do everything else.
3/29/22 - Bench, Rows, Curls, and Sled Drags
Got some old school basement training in this morning.
Bench - worked up to 185 x 3 x 5 superset with
Landmine Rows - 20-50 kg x sets of 10
Hammer Curls - 4 sets
This was just what a needed. I haven’t done regular straight bar bench in forever. Shoulders felt great.
Went back out at lunchtime to do some sled drags. Just did backward, forward, and lateral with 90-115 lbs. This was a good way to move and blow off some steam after a work meeting that kind of pissed me off.
3/28/22 - Jiu-Jitsu Day 107
Outstanding Monday morning class with 13 awesome individuals. Worked on more guard retention and some escapes and sweeps from half guard. This was just such a nice pace and I really enjoyed the people. Onward and upward.
3/27/22 - KB Snatches and Maces
Just wanted to move around a bit this morning.
KB Snatches - 4 rounds at 20, 24, 28, 32 kg
3/3
7/7
5/5
Rest 3 minutes
Adex Mace 360s - sets of 5/5 - 20, 25, 30, 35, 40 lbs
This felt awesome. I’ve never done more than five reps in the snatch with the 32 kg and I’ve never swung a mace heavier than 35 lbs. Hell yeah.
3/26/22 - Sleds, Good Mornings, Trap Bar Deadlifts
Really fine training session on a nice Saturday morning.
Sled Drags - backwards, forwards, laterals - 90-160 lbs
SSB Dead Stop Good Mornings (pin 29) - sets of 6 - 80, 110, 130, 150, 170
High Handle Trap Bar Deadlift - doubles - 135, 185, 225, 275, 315, 365, 405, 425
This was a lot of fun. Louie Simmons passed away in the last day or so. This one was for him.
I particularly liked the extensive sled drag warmup and the trap bar deadlifts. It’s no substitute for regular deadlifts, but it sure feels good to rotate in once in awhile.
3/25/22 - Jiu-Jitsu Day 106
Great Friday morning class with 12 awesome individuals. Worked on some escapes from side control and half guard. Happy to see one of the regulars got his purple belt and I made a new friend. Onward and upward.
3/23/22 - SSB Squats, KB Snatches, Etc.
Got in some early morning training on a nice Wednesday morning.
SSB Squats - sets of 5 - 220, 250, 255, 260, 265
KB Snatches - 24 kg - 4 rounds of:
3/3
7/7
5/5
Rest 2 minutes
Iron Neck superset with
One-Arm KB Rack Alternating Lunges - 24 kg x 3 x 8/8
This was a lot of fun. Everything felt good all things considered. The KB snatches felt way better than a few days ago.
3/22/22 - Sleds and KB Presses
I walked six miles today and then got in some movement late afternoon.
Sled Drags - forward, backward, lateral - 115-185 lbs
One-Arm KB Presses - 24 x 5, 28 x 3 x (2, 3, 5)
I did these as a bunch of supersets going back and forth from the sled to the kettlebells. This was fun and more than I planned, but whatever.
3/21/22 - Jiu-Jitsu Day 105
We had 14 awesome people on a fine Monday morning. We did tons of guard retention and body lock passing defense. This movement and everything felt so good. Onward and upward.
3/20/22 - Prowler, Sled, Mace
Just a movement day today. It was exactly what I wanted.
Prowler - 135 lbs - high handle push
Sled - 90-115 lbs - backwards and lateral drags
Quad Mace - 25 lbs - 360s and 10-2s
I basically just went through these exercises a bunch of times. I didn’t time, count, or push the pace. Just enjoyed myself.
3/19/22 - Deadlifts, Carries, KB Snatches
Solid training session on a beautiful Saturday morning.
Sled Drags - 90 lbs x forward, backward, laterals
Deadlifts with 50 lbs chains - worked up to 275 x 3, 315 x 3, 365 x 3
Farmers Walks - 105/hand x 3 trips
KB Snatches - 24 kg x 10 x 5/5 (EMOM)
This was a lot of fun. It’s obvious I haven’t deadlifted or done KB snatches in awhile, but this was all good. The weather was so beautiful and I had a good sweat going by the end of it.
3/18/22 - Jiu-Jitsu Day 104
Really awesome Friday morning class working on guard retention and x-guard. I’m really grateful we’re doing this series. Onward and upward.
3/17/22 - DB Incline and Other Fun
Just wanted to get in some upper body training today.
Incline DB Bench - 30 x 15, 40 x 10, 50 x 10, 60 x 10, 65 x 10, 70 x 8, 7 superset with
One-Arm KB Rows - 24 x 10, 28 x 10, 32 x 10, 36 x 10, 40 x 10, 10
Lat Pulldowns - 90 x 5 x 10-12 superset with
Push-ups - BW x 5 x 10
I really wanted to do some carries but the rain kept me in the garage. Still a great little pump session.
3/15/22 - Box Squats, Good Mornings, and Lunges
Really solid basement training this morning.
Cambered Bar Box (17”) Squats (briefs and belt)
worked up to 255 + 50 chains x 6 and then 255 + 65 chains x 3 x 6
Cambered Bar Good Mornings - 115 x 8, 135 x 8, 155 x 2 x 8
Alternating Reverse Lunges with KB Goblet Hold - sets of 16 (8/leg) - 16, 20, 24, 28
This was fun and Arvid kept me company throughout.
3/14/22 - Jiu-Jitsu Day 103
Great morning class with 13 awesome people. Worked on more guard retention and other fundamentals. I was very happy to see Scott back and Mark R. was his usual gracious self in working with me. Onward and upward.