Superset: Squats + Band Pull Aparts with Mini Bands- 135lbs, 225lbs, 315lbs + Mini Bands- 10 reps each
Squats- 405lbs and 495lbs- 2 reps- Beltless, 585lbs- 1 rep- Belt and Knee Sleeves, and 635lbs- 2 reps- Belt and Knee Sleeves
Hammer Strength Incline Press Machine- 90lbs, 180lbs, 270lbs, 360lbs- 10 reps, 2 sets- 450lbs- 2 reps, and 2 sets- 360lbs- 10 reps
Bodyweight Pull Ups (285lbs)- 3 sets- 10 reps
Hammer Strength Pull Down Machine (Supinated Grip)- Went up to 2 sets- 330lbs- 6 reps
Plyometric Squats (Touching Back Board on Basketball Court)- 3 sets- 10 reps
Jump Step Two Hands Touching the Rim- 2 sets- 1 rep
Full Court Sprints- 4 sets
Core Work- 5 minutes
Foam Roll- 5 minutes
My second workout was at the Ralph Gracie Chino Hills gym. I was there for the open mat. I got to roll with purple and blue belts. I think each round was for 6 minutes. I got several rolls in. Then, I got to stretch for 5 minutes, since I was sore from my previous workout. Man, it was hot today and I was sweating a lot.
My rolls today were pretty much loose and free roll in the most part. I tried to work the samurai roll from half guard a lot and work on my arm bar and RNC defense. When I got to roll with one of the purple belts, I was playing defense the whole time. I came out injured free and made some new friends.
I got to speak with one of their black belts today, Professor Gabriel Costa. He gave me some tips on competing and rolling with heavyweights. He even showed me an arm drag takedown that I should work on. He shared a lot of good information. This school is really nice and would recommend anyone in the area to go. No ego, good students, good atmosphere, and great instruction over here.
When I was here on Saturday, I got to see their other Black Belt, Greg Rivera, teach a NoGi class. I didn't participate, but I did take notes. He went over a back take to an arm triangle transition. He finished the arm triangle with chest pressure, instead of the arm squeeze. The second lesson that he went over was a half guard pass transition to a darce or anaconda choke set up. I learned a lot by watching and I will try these moves the next time that I roll.
Overall, I'm getting stronger and my timing is coming back a little bit. My ribs are feeling a lot better. I need to roll more before the Legend BJJ Tournament, since it's a tune up tournament that I'll be going to before Master's Worlds. I'll be incorporating more plyometrics into my workout, since I'm 5 weeks away from Master's Worlds and I'm working on being more explosive. I want to make sure that I peak properly, so I'm incorporating the strength and conditioning now, since I've build my base further in my strength and power.