Week of 9/17/12

Monday:
MT: Anthony worked us pretty hard.
3 jump rope rounds
some running
50 kicks, left and right
pads: 1,2,2xlkcheck evade, 2x rt kick
mitts: 1,2, roll 2,3, rt low, rt high
1,2, roll roll, 3, 2 lt low, lt high
sparring, 3 rounds or so
bicycle crunches 60
about 2 minutes of legs around bag, arms overhead, reach up and slap bag.

Tuesday:
BJJ:
Felt so much disdain from Raph today. probably all in my head. I didn't feel like training today at all.
We worked 1/2 guard stuff (SURPRISE!). I appreciate this since this is what failed me during the competition, but I also felt embarrassed since I knew it was for me.
1/2 guard, technical stand to takedown, switch the 1/2 guard to outside leg over his leg to free up inside leg, technical stand.
1/2 guard, sweep: underhook, and dive under, hiding the head.
1/2 guard, using under hook, bump and take back

Some tips for this. Don't be flat. Always have the underhook, and fight for it. Try to post on bottom arm.
when going for the sweep, once the leg is captured, and head is hidden, escape hips the OTHER way to bring his weight fully on top of you. If he is able to get your head from his chest, abandon the leg grip, and fight the crossface.

Wednesday:
3 sets of 3:00 jumprope, 20pushups, 20 bodyweight squats

about 20 kb swings to wake my hips up (this made a huge difference, by the way)
deadlifts
w/u sets
220 x 5, 270 x 3, 270 x 5

Superset:
overhead 35lb kb shoulder press and pullups
6, 10pu, 6, 6pu, 6, 6pu

Superset:
75lb T-bar swings w/ suspended rows
3 sets of 10swing, 8 rows

Thursday: Rest

Friday: run 3 miles w/ dogs. LSD training. 120-140 bpm for about 45 minutes. Also threw in some pushups and abs for fun

Saturday: No Gi, Gino and I just drilled a few Gi chokes, and rolled a few rounds. It was a low key day and one that I needed. No pressure, just play. I was able to pull off the sweeps I missed during my competition. One thing I realize I didn't do is hip escape BACK UNDER him once I dove under to grab the opposite leg. To life his weight on top of me. Then I could drive and push him over. No Gi is fun.

Sunday: All Level Yoga at Atlanta Yoga. This was a sore-maker last time I did it. I have to use up my coupon book that I purchased. Even though I don't really want to go, I should. I know I'll be more pliable and sore afterwards. Yoga is the truth.