My first workout was early in the morning at Gracie Barra West Covina. I was training with a group of friends for some drills and positional training. I was late to the training so I used the drilling portion as a warm up, and before I got there, I was chasing my daughter around the house, so I would consider that as a warm up as well.
For the drills, we worked on a knee slice pass to side control, side control to full mount, and then a cross collar choke from there. After that, we collar choke from the back, transition from there to a bow and arrow, and then an arm bar. My transitions on this day was better than the previous day, so I felt better with the grips, positioning, and overall movement
For positional training, we worked from the half guard, full guard, and side control positions. We worked on both offense and defense. The training was about an hour. We got a lot of reps in and just kept a deep focus the whole time.
My 2nd workout was a lower body deload workout, since my CNS has not recovered from the training in the prior week. I was able to move well. Rest was minimal between sets at around 30 seconds and the workout was for about an hour. The warm up was extensive and it was for about 15 - 20 minutes. A lot of foam rolling and corrective stretching on the entire body.
Workout
Squats - 45lbs, 135lbs, and 225lbs - 10 reps, 315lbs, and 5 sets - 340lbs - 5 reps
Deadlifts - 225lbs, and 5 sets - 335lbs - 5 reps
One Legged Leg Press - 2 sets - 190lbs - 12 reps
Landmine Rotations - 3 sets - 45lbs - 12 reps
TRX Abdominal Rollouts - 3 sets - 10 reps
TRX Facepulls - 3 sets - 10 reps
For the drills, we worked on a knee slice pass to side control, side control to full mount, and then a cross collar choke from there. After that, we collar choke from the back, transition from there to a bow and arrow, and then an arm bar. My transitions on this day was better than the previous day, so I felt better with the grips, positioning, and overall movement
For positional training, we worked from the half guard, full guard, and side control positions. We worked on both offense and defense. The training was about an hour. We got a lot of reps in and just kept a deep focus the whole time.
My 2nd workout was a lower body deload workout, since my CNS has not recovered from the training in the prior week. I was able to move well. Rest was minimal between sets at around 30 seconds and the workout was for about an hour. The warm up was extensive and it was for about 15 - 20 minutes. A lot of foam rolling and corrective stretching on the entire body.
Workout
Squats - 45lbs, 135lbs, and 225lbs - 10 reps, 315lbs, and 5 sets - 340lbs - 5 reps
Deadlifts - 225lbs, and 5 sets - 335lbs - 5 reps
One Legged Leg Press - 2 sets - 190lbs - 12 reps
Landmine Rotations - 3 sets - 45lbs - 12 reps
TRX Abdominal Rollouts - 3 sets - 10 reps
TRX Facepulls - 3 sets - 10 reps
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