Yesterday, I was at South Bay Jiu Jitsu. I did the warm ups, which consisted of some jogging, basic BJJ movements, and bodyweight exercises.I did a lot of reps on full mount recovery to full guard, full guard breaks to knee slice to side control to various transitions of submissions to the triceps crush, lapel choke from side control, knee on belly to full mount and to finish with the zekiel choke.
I did a lot of hard labor yesterday, because of the move. I got a lot of work in there as well.
3/2/14 Workout Part I:
Barbell Deadlifts- Went up to 610lbs- Beltless and Straps
Barbell Push Press- Went up to 305lbs- 2 reps
Life Fitness Pulldown Machine wtih 4orce Grips- Went up to 3 sets- 290lbs- 10 reps
Dumbbell Jump Squats- 5 sets- 10 reps- 10 seconds rest between sets
Reverse Woodchops on Cable Machine- 25lbs- 10 reps, 30lbs- 10 reps- No rest between sets
Woodchops on Cable Machine- 35lbs-10 reps and 40lbs- 10 reps- No rest between sets
90lb Plate Pinch on Iron Grip Plates- 3 sets- 15 seconds on each hand
4orce Grips Bodyweight Hangs- 2 sets- 25 seconds for each set
After that, I spent most of the day doing more work on the moving. Then, I had an hour rest with a big dinner, so I put some time aside to get one more workout in, since I was highly motivated to do more work.
3/2/14 Workout Part II:
Barbell Squats- Went up to 645lbs- 2 reps- Belt and Knee Sleeves
Barbell Bench Press- Went up to 5 sets- 285lbs- 2 reps
Elevated Plyometric Push Ups- 3 sets- 10 reps
Flexibility Work- 10 minutes