The Weather Vane approach

[King Creatine]

Wednesday
MPH
Strength
Front Squat: 7X3 with 225, 1X3 with 245
BOR: 6X6 with 185
Endurance
Incline Push Up: 10X15 with BW
Core
Plank: 3X1:00 with 1:00 rest

[King Creatine]

Thursday
Environmental Center
Endurance
Snowshoe/Cross Country Ski: about 3 miles

[King Creatine]

Friday
Downtown Gold's
Strength
Sumo Deadlift (overhand grip): 8X3 with 315 at 40 second rest.
Cable Row (Neutral grip): 6X4 with 240
Hypertrophy
DB Bench: 3X12 with 80's
Core
Back ext: 3X10 with bw
(Superset)
Roman Chair Leg Raise: 3X10 with bw

[King Creatine]

Saturday
Westside Academy
Nogi
I won by rnc twice, straight arm lock, neck crank, and what would have been two off points. I lost two by heel hook.

[King Creatine]

Monday
Downtown Gold's
Hypertrophy
Front Squat: 5X5 with 225, 225, 225, 245, 255
P.L. Calf Raise: 4X12 with 70
Pistol Squat to 12": 5X5/leg with bw
Leg Curl: 3X12 with 160
Core
Rope Crunch: 3X12 with 80, 90, 100
Roll Out Wheel: 3X12 standing

[King Creatine]

Wednesday
MPH
Strength Circuit: 5X4 in 14:00
Deadlift: 335
SOHP: 145
Weighted Pull Up: BW+ 70

Intense strength workout today. Not huge amounts of weight, but the quick pace made it a challenge.

[King Creatine]

Thursday
Westside Academy
Nogi
Loop drill: armbar from guard, opp defends, roll over, opp front head lock, bayless arm shove to back, opp wizzers, roll under sweep to mount, opp arm/foot/knee trap bridge and roll, armbar from guard, opp hitchhikers to side then arm traps then finishes shoulder choke!
I won matches by armlock from mount, two triangles, and rnc.

Loop drills are the shit! I need to do more.

[King Creatine]

Friday
MPH
Strength
Bench: 8X3 with 255, 265, 275, 285, 285, 285, 285, 285 (missed last rep)
DB SOHP: 2X8-10 with 55's
Core
Plank: 6X1:00 with 1:00 rest

Competitive Edge
Strength/Endurance Circuit
Deflective Deadlift w/Eagle Gripper: 6X3 with 315
Deflective Hex Bar Deadlift: 6X3 with 315
Weighted Pull Up: 4X3 with 85. 1X3 with 95. 1X2 with 105
Sledge Swings with 16 lb sledge: 4X10-20/side. 1X35/side. 1X100/side.

The sledge swings turned into an awesome, grueling game of one upsmanship. My forearms, obliques, and traps are toast! Typing this post hurts my forearms.

[King Creatine]

Saturday
Westside Academy
Nogi
Learned leg ride to flatten out (bar far arm and shoot hips, finish chicken wing). I won matches by kimura, naked n/s choke, n/s choke, two rnc's, two triangles, one arm bar, and two shoulder chokes from mount. I lost by shoulder crank.

[King Creatine]

Monday
The Lair
Strength/Conditioning Circuit: 6 times through
Double Rope Pull Up: 8-12 reps
Slosh Pipe Zercher Squat: 10-15 reps
Oly Ring Push Up: 10 reps
Atlas Stone: 5 reps
Sledge Swing: 12 with 16 lb sledge
Rope Slam: 20 double slams

Westside Academy
Open Mat
We rolled for five minutes per partner the whole time. I won three matches by straight arm lock, one americana, and one N/S choke. I lost by a gi choke with the guy on my back. A bunch of matches ended with no subs due to time constraints.

Exhausting workout at the Lair. For some reason, I was much more relaxed by the time I got to jiujitsu. I thought it would hurt my game, but I rolled pretty well!