5/3/22 - Duffalo Bar Squats and Bench
Played with the new Duffalo bar this morning. I don’t know if this was the smartest thing to do, but it sure felt good to put some weight on my back and squat. The groin warmed up and the hip didn’t seem to bother me.
Duffalo Bar Squats - worked up to 235 x 3 x 5 - felt good and solid
Duffalo Bar Bench - worked up to 165 x 3 x 6 superset with
Chins - BW x 2 x (2, 3, 5) - all neutral grip of various widths
5/2/22 - Jiu-Jitsu Day 117
Great Monday morning class with a tough crew. Kind of a free-flowing class where I got to work with Tony M. a good bit. He’s a beast but very gracious in working with me. Onward and upward.
5/1/22 - Grad Complex and Swings
Trained out front on a beautiful Sunday morning.
Sled Drags - 90 lbs x 3 trips x backward, forward, and lateral
10 rounds of:
Grad Complex with 24s - 2 cleans, 1 press, 3 front squats (top of minute)
10 Two-Handed Swings with 40 kg
Rest 90 seconds
This was a nice easy pace. My hip felt better than it has in a long time.
4/30/22 - KB Complex, Mace, and Carries
Trained out back in the grass in the sunshine. Cali and Arvid hung out and kept me company.
10 rounds of:
KB complex with 24 kg - 3 one-handed swings, 3 cleans, 3 snatches - left side then right side every round
15 10-2s with 25-lb Adex mace
Carry 24 kg KB to Chase’s grill and back - mostly suitcase carries but did a couple rack and horn
This was fun and the sunshine made me feel great.
4/29/22 - Jump Rope and Mountain Climbers
Quick hotel workout. Excited to head home later today.
10 rounds of:
30 seconds jump rope
10 seconds rest
15 seconds mountain climbers
10 seconds rest
Good to move and raise the heart rate. Hip didn’t bother me at all.
4/28/22 - Hotel Bro Session
Good bro session at the hotel this morning. They had dumbbells up to 40 lbs.
Double DB OHP - worked up to 40s x 4 x 6
Side Laterals - 10s x 3 x 15 superset with
Alternating DB Curls - 25s x 3 x 10
Push-ups - BW x 3 x 7 superset with
One-Arm DB Rows - 40 x 3 x 15
4/27/22 - Steady State Cardio
Steady state cardio on the hotel elliptical - 5 miles in ~33 minutes. Pleasantly surprised with my cardio this morning.
4/25/22 - Early Morning Mace and KB Swings
Headed to Knoxville, TN, for a work training course but got some work in early.
Adex Mace - 360s sets of 10/10 - 20, 22.5, 25, 27.5, 30, 32.5, 35 lbs
One-Handed KB Swings with 24 kg - 10 swings every 30 seconds for five minutes (100 total)
Right hip is fucked.
4/24/22 - Prowler and Double KB Clean and Press
Out front training on a gorgeous Sunday morning.
Prowler Walks - to hoop and back - 135 x 5, 185 x 5 superset with
Double KB Clean and Press - 24s x 5 x (2,3,5)
Really fun workout. My right side felt off but at least I could do something.
4/23/22 - KB Swings and Block Pulls
Basement training this Saturday morning:
Two-handed KB Swings - sets of 10 with 24, 28, 32, 36, 40, 44, 40 x 4 (100 total)
Block Pulls (7 mats/5.25”) sets of 5 up to 315 - These felt better than expected considering my hip has felt like shit lately.
Barbell Shrugs - 185 x 3 x 10
Grateful to be able to do this work.
4/22/22 - Jiu-Jitsu Day 116
Ryan was back to teach a really fun Friday class. We worked on details of Wednesday’s kimura series. This was just a good time with good people. Onward and upward.
4/20/22 - Jiu-Jitsu Day 115
Really fun morning class taught by Tony M. Warmed up with some guard retention and then a series of four moves all starting with the kimura. This was a great review and a lot of fun.
I’m definitely still thinking about my ribs when I get into certain positions. It’s hard for me to really flex hard and try to pull my arm out when my opponent is going for an armbar. I need to get past this mental hesitation. Onward and upward.
4/19/22 - Upper Body Stuff
Did some basement training on a cold, wet, and windy rainy day.
DB Bench - warmed up with 30s, 40s, and 50s, then did 60s x 3 x 10 superset with
One-Handed KB Swings - 130 total - 100 with 24 kg and 30 with 32 kg
One-Arm KB Rows (wrong-footed stance) - 16 kg x 2 x 15, 20 kg x 2 x 15
V-Sit One-Arm KB Overhead Press - 16 x 5/5, 20 x 3 x 5/5
To be honest, I felt kind of out of shape during this session. Good to get in a pump though.
4/18/22 - Jiu-Jitsu Day 114 on my 38th Birthday
Great Monday morning class taught by Tony Milone. We did lots of wrestling and takedown work. Just a great crowd of people. I didn’t think about my hip or groin once this whole class. Lower right back is still sore, but I see improvement. Onward and upward.
4/17/22 - Mace Ladder and Sled Drags
Out front training on a nice Easter Sunday.
Mace Ladder - did one minute of 10-2s followed by three minutes rest
20-lb Shoulderok
22.5-lb Bucket
25-lb Quad
27.5-lb Adex
30-lb RUS
32.5-lb Adex
Sled Drags
90 lbs laterals x 2 trips
135 lbs backward and forward x 3 trips
This was a lot of fun. I’ve never done 10-2s with more than 30 lbs so I’m pumped about that.
4/16/22 - Prowler and Kettlebells
Out front training in some beautiful Saturday morning sunshine. I decided to not train heavy this week to give my back and hip some rest. Things are feeling really good right now.
Prowler Walks - 135 lbs x 10 trips to the hoop and back superset with
Two-Handed Swings - 32 kg x 10 x 10
Single KB Front Squats - 32 x 5/5, 36 x 5/5, 40 x 5/5, 44 x 5/5 and 10/10 - holding the rack on the 10/10 set was really tough
Nothing hurt this session. Hell yeah.
4/15/22 - Jiu-Jitsu Day 113
Awesome Friday morning class with 14 great people. Worked on guard passing and a heel hook. Got my ass kicked live rolling with Ulysses, Scott, and Tony M. Onward and upward.
4/13/22 - Jiu-Jitsu Day 112
Outstanding morning class working on some guard passing and a heel hook. So grateful for Ryan’s instruction and the rest of the morning crew. Onward and upward.
4/12/22 - KB Presses, Chins, and a few Carries
Trained outside in some beautiful sunshine during my lunch break.
One-Arm KB Press - ladders of (2,3) with 16, 20, 24, 28, 32, 36 kg (30 total reps) superset with
Chins - did one set of the same number of reps after every press set - 30 total reps of various grips
Carries - one trip with 24 kg of water, rack, and suitcase
Great session on a gorgeous day. A ladder of (2,3) with 36 kg is a nice PR for me.
4/11/22 - Jiu-Jitsu Day 111
Great Monday morning class with 13 folks today. This was a tough crew with some really good belts of all colors. Worked on some half guard techniques and got in five live rolls. Onward and upward.