That day I worked out twice.

My 1st training session was at Alisio Silva BJJ in Lawndale. It was my 1st time training there. It was NoGi class in the mid-afternoon. Alisio Silva Jr was teaching the class and he went over variations on side control escapes to both the top position and guard recovery.

My second workout was late at night and doing some strength and conditioning.

Workout

Double Kettlebell Snatches - 2 sets - 48kg - 6 reps
One Arm Kettlebell Snatches - 2 sets - 36kgs - 5 reps
Battle Ropes Power Slams - 4 sets - 30 reps
Power Sled Push - 270lbs - 20 yards
Core Work - 10 minutes

That morning, I did two strength and conditioning sessions.

1st Workout

Speed Bench - 8 sets - 245lbs - 8 reps
Speed Squats - 5 sets - 300lbs - 8 reps

2nd Workout

Barbell Deadlifts - 5 sets - 495lbs - 5 reps
Barbell Push Press - 3 sets - 245lbs - 5 reps
Jump Squats - 5 sets - 70lbs - 6 reps
Cable Rows with Scramble Grip Trainers - 4 sets - 280lbs - 10 reps
Cybex Pulldown Machine with Fat Gripz (Supinated Grip) - 3 sets - 290lbs - 10 reps
Reverse Flyes - 3 sets - 70lbs - 12 reps
Core Work - 10 minutes

That morning I was able to get a training session. I went to Tsunami BJJ in Torrance. I worked on reps on half guard passing, americana set up and finish from half guard, and several lapel chokes from side control.

Today, I officially start my training for Worlds.The last several weeks, I've been focused on work and spending time with family, since I changed groups, tasks, and my schedule at work and family events have came up as far as my wife's birthday, Mother's Day, and graduation celebrations. 

I've lost weight for the past couple of months due to marathon training and I'm the lightest that I've been in years. I'm currently at 270lbs, but I'm building my way back up to 275lbs for competition purposes in trying to stay in weight with the Ultraheavyweights (221lbs+ Weight Division).

This will be my last year at this weight class. I'll be moving 50lbs down to Super Heavy (221lbs and under). My sciatica has hurt me a lot late last year and I've had it before a couple of times, but I had a hard time sitting, driving, and even walking when I had that condition. So far, dropping weight has been the answer, despite working on my flexibility and core strength.

Warm Up:

Corrective Stretching - 10 minutes
Core Work - 10 minutes of Planks, Seated Rotations with Feet Elevated, One Legged Isometric Hip Extensions, and Crunches with Ankle Touches

Workout:

Barbell Bench Press - 135lbs, 225lbs, and 275lbs - 10 reps, 315lbs, 335lbs, and 340lbs - 1 rep, and 2 sets - 285lbs - 8 reps
Jump Squats with Weights - 20lbs and 4 sets - 50lbs - 10 reps
Barbell Squats - 135lbs and 265lbs - 10 reps, 385lbs, 495lbs, and 545lbs - 5 reps
Speed Squats - 3 sets - 495lbs - 6 reps
Barbell Rows - 165lbs, 275lbs, and 3 sets - 300lbs - 8 reps
Triceps Extensions on Cable Machine with Rope Attachment - 4 sets - 200lbs - 20 reps

Workout Time:
1 hour 10 minutes