7/15/13 North American BJJ Tournament Training - Day 7

Today, I worked out twice. My first training session was training at Freedom Park in El Segundo. My workout session is given below for 30 minutes. I was mainly working on my shoulder, grip strength, pulling muscles, and s

Workout:

Shoulder Prehab Work for 5 minutes with Mini Bands
Chin Ups-  3 sets- 3 reps (On the last rep, I would for 30 seconds)
4orce Grip Pink Level (Thick Bar) Pull Ups- 3 sets - 2 reps (My grip gave up so easily on this exercise. Squeezing this attachment is very difficult. I can see why so many people do not purchase this item. I would highly recommend purchasing the easier one, especially for heavyweights.)

50 yard Sprints Uphill- 3 sets
40 yard Sprints Uphill- 5 sets
Squat Jumps with 10lb Vest- 3 sets- 10 reps

Plyometric Lunges with 10lb Vest- 3 sets- 10 reps

My second workout was at the Westside Training Center in Culver City. I took both the Beginner Class and Advance Class. For the Beginner Class, I worked on escaping from side control. I got to work on live drills from the back and worked on my defense from the RNC for 5 minutes. 

For the Advance Class, we drilled the single leg and double leg takedowns. After that, we did a set up for various modifications of the Omaplata from spider guard. We worked on a lot of reps from here. Tonight, I got to roll for 4 rounds. I worked on a lot of free rolling and technique. 

My ribs feel a lot better and it seems that 3 weeks was the magic number for this recovery. I think I can go harder now. Hopefully, this health maintains the same way until Masters Worlds in October.