6/3/22 - Jiu-Jitsu Day 125
Great Friday morning class with some awesome folks. Worked on some butterfly guard passing and top pressure. I’ve been loving training lately. Tony M. was very gracious today, as always. Onward and upward.
6/1/22 - Jiu-Jitsu Day 124
Great morning class with 15 awesome people. We switched Wednesday from gi to no-gi and it was a ton of fun. Worked on an armbar escape and some guard passing. I just really had a ton of fun here.
Tony M. worked with me a bit on moving my hips instead of trying to push and arm fight. I just don’t have that natural ingrained movement that I need right now, but I appreciate him working with me. Onward and upward.
5/31/22 - KB Presses and Mace Work
Lunchtime training in the sunshine with my hot wife.
One-Arm KB Press - did a ladder so the bells and reps were all over the place - 20 x 5, 24 x 4, 28 x 3, 32 x 2, 36 x 2 x 2, 32 x 2, 28 x 3, 24 x 4, 20 x 5, 24 x 4, 28 x 3, 32 x 2, 36 x 2
30-lb RUS Mace Work - 10 sets with one set every 45 seconds - 2 alternating swings followed by one squat for a total of 10 swings and 5 squats every set - example here
5/30/22 - Jiu-Jitsu Day 123
Great Monday Memorial Day class. I think we had nine awesome folks this morning, all trying to get better. That’s a special group of people to show up at 05:30 on a holiday. Worked on some darce chokes and some techniques up against the wall. Onward and upward.
5/29/22 - Bike Ride
Rode 20 miles on the Schuylkill River Trail with Cali. We rode part of the new expansion heading north from the Parkerford trailhead, then headed south and rode almost to Phoenixville and back. It was a perfect sunny day for a ride. Just wonderful.
5/28/22 - Sled Drags, KB Front Squats, and Block Pulls
Got some good training in on a beautiful Saturday morning.
Sled Drags - backwards, forwards, lateral superset with
Double KB Clean + Front Squat - sets of 5 - 16s, 20s, 24s, 28s, 32s
Block Pulls (7 mats/5.25”) - sets of 5 plate/quarter jumps from 135 to 365 - these felt solid and I was able to hold my position
5/27/22 - Jiu-Jitsu Day 122
Great Friday morning class with a bunch of awesome people. I forgot to count how many we had, but it was a bunch. Worked on some inversions into guard retention. Such a fun week of training. Onward and upward.
5/25/22 - Jiu-Jitsu Day 121
Really fun class working on an inversion into some guard passing. I was happy to see purple belt Jay back in the gym after a tailbone injury. Onward and upward.
5/24/22 - Bench and Chins
Got a good lift in this morning.
Duffalo Bar Bench - worked up to 205 x 3, then did 155 x 3 x 8 - I love how this bar feels for bench. - superset with
Chins - sets of 4 all neutral grip - BW x 2 sets, 15-lb loading pin on belt x a whole bunch of sets
Weight vest (10 kg) walk one awesome mile with Arvid
Great way to start the day.
5/23/22 - Jiu-Jitsu Day 120
Really great morning class with about 14 people. We basically just did some flowing rolling and then six minute rounds. It was a ton of fun and I learned a few things. Onward and upward.
5/21/22 - KB Snatches, Mace Swing-Squats, and Carries
Trained out front in the heat. This ended up being kind of like two separate workouts.
Rounds of 3 format with each exercise done EMOM - 5 rounds of:
KB Snatch - 24 kg x 10 reps (alternated arms each round)
Swing-Squat x 10 alternating reps with 30-lb RUS mace
Carry 100-lb med ball to hoop and back
After this, I rested five minutes to regroup. Then I did five more rounds but taking an extra minute rest after each round. So in total it was 100 total reps of KB snatch and swing-squats and 10 down and back carries. This smoked me pretty good.
5/20/22 - Squats and KB Swings
Got some good basement training in on a nice Friday morning.
Duffalo Bar Squats - worked up to 285 x 3 x 3 - (first set here)
Two-Handed Swings - 24 kg x 10 sets x 15 reps done on the minute
Real good session.
5/18/22 - KB Swings
I needed to blow off some steam this morning so I went downstairs and got in some swings.
One-Handed Swings with 32 kg - 10 reps every minute for 20 minutes - 200 total
5/17/22 - KBs, Chins, Maces
Got some training in this morning that left me feeling good.
Double KB Clean and Press - 24s x 6 x 6 superset with
Chins - BW x 3 reps
Swing-Squat with Quad Mace - one set every minute on the minute for ten minutes
Great session.
5/16/22 - Jiu-Jitsu Day 119
Great Monday morning class working on head-and-arm chokes. This was a lot of fun. Great to be back on the mats. Onward and upward.
5/15/22 - Sled Drags and Mace 360s
Just wanted to get outside and move around today. Mission accomplished.
Sled Drags - 90 lbs of backwards, forwards, and lateral superset with
Mace 360s - sets of 10/10 with:
20-lb Adex
22.5-lb Bucket
25-lb Quad
27.5 Adex
30-lb RUS
32.5-lb Adex
35-lb Adex
37.5-lb Adex
40-lb Adex (PR)
Sleds and maces always make for a fun workout.
5/14/22 - KB Swings, Trap Bar, and Goblet Squats
Basement training on a fine Saturday morning.
Two-Handed Swings - sets of 10 - 24 kg, 28, 32, 36, 40
High Handle Trap Bar DL - sets of 5 - 135, 185, 225, 275, 315, 340
Two-Handed Swings - 44, 48 x 4 sets
KB Goblet Squats - 48 kg x 5, 56 x 10
Real good session overall.
5/13/22 - DB Bench, Rows, Carries
Did some slow bro training today. Everything felt good.
DB Bench - worked up to 75s x 10, 6, 6 superset with
One-arm KB Rows - Just did a bunch - 40 kg were top sets
Slosh Pipe Carries - 2 gallons - 4 trips, last one around the block
Felt good to lift something again.
5/10/22 - KB Training at the Wigwam
Cali and I were on vacation in Arizona and I had a case of epididimytis so I basically shut things down. Managed to get a little kettlebell work in outside of our terrace at the Wigwam.
One-arm KB Presses - 24 kg x 3 x (2, 3, 5)
Simple and Sinister all with 24 kg
This all felt good and my balls didn’t feel any worse for wear.
5/4/22 - Jiu-Jitsu Day 118
Really great class with 13 awesome people. Worked on a sweep and some heel hooks. I really had fun interacting with everyone this morning. Onward and upward.