Deadlifts from 3" Deficit- Went up 5 sets- 440lbs - 1 rep- 30 seconds rest between sets
Push Press- Went up to 245lbs, 275lbs, 280lbs, 285lbs, 290lbs, and 300lbs- 1 rep- 1 minute rest between sets
2" Thick Bar Pull Ups- 3 sets- 6 reps
Neutral Grip Pull Ups with Fat Gripz- 3 sets- 6 reps
One Arm Bodyweight Hangs- 2 sets- 10 seconds for each hand
2" Thick Bar Bodyweight Hangs- 2 sets- 45 seconds
Abdominal Fall Outs on Suspension Trainer- 3 sets- 10 reps
After that, I took the 10th Planet Jiu Jitsu Beginner class. I did the last part of the warm ups, which was the backward rolls and the duck walks. After that, we stretched out for about 5-10 minutes. Then, I did the shark tank for four five minute rounds. 2 minutes from side control, 2 minutes from mount, and 1 minute from the back.
For the first 2 rounds- I got to go on top on side control, mount, and back mount. I did well on the side control and back mount, but I kept getting into quarter guard during full mount. I didn't get myself into position to go on a high full mount. I was loose on top, so I made it easy for the bottom player to get my there.
When it was my turn on the bottom, from side control, I tossed people around and recovered a lot within the 2 minutes. From mount, I did well on the first couple of opponents, but when it came to the last opponent, I struggled to get quarter guard or a reversal. From the back mount, I survived with flying colors.
For the last opponent, I smashed on side control and full mount. I didn't get a chance to go on the back mount, because my training partners did a great job on keeping their position. I came out healthy, my timing is getting better, and I'm getting faster and stronger.
I'm starting to believe that Marcelo Garcia is right about that the NoGi training helps out the Gi training, and the Gi Training helps out the NoGi training. I don't have the science down, but I'm feeling that my training is more efficient and effective this way.