The Weather Vane approach

Saturday
NOGI
Learned the Cow Catcher, as well as a neck crank and a choke from the position. I was able to hit it twice while rolling, which was cool considering I just learned it. A new toy. I rolled pretty well today, winning three matches by armlock, one by Cow Catcher choke, and one by kimura.
 
Monday
Competitive Edge Combat
Strength
Farmer Walk: 6X distances ranging from 2 feet to six feet with 310 lb. tire with pipes
Clean and Jerk: 4X8 with 135
SOHP: 6X6 with 145 (50 lbs in Lifting Chains) (45 seconds to 2 minute rest)
Hex Bar Deadlift: 1X5 with 230, then singles with 280, 320, 340, 370, 410, 430, 460, 480
Endurance
15 minutes on stairmaster

The Farmer Walks were ridiculous. Carrying a tractor tire with unsecured 1.5 inch thick metal pipe for grips is tricky. I think one of us managed to carry it for five seconds. The rest of our attempts were a little more pathetic. We'll have to do it again.
Nutrition
Meal 1: toast, PB, jam. 1 cup Frosted mini wheats, 1/2 cup milk. 1.5 cups apple juice, vitamins, IGG.
Meal 2: Chicken Florentine/broccoli. 3 pineapple slices
Meal 3: Chicken Florentine/broccoli. 3 pineapple slices
Meal 4: Post Workout Shake. Creatine.
Meal 5: Protein Shake.
Meal 6: 3/4 Cup cottage cheese, PB. 1/2 cup milk. Animal Flex, IGG.
 
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Tuesday
Nutrition
Meal 1: toast, PB, jam. 1 cup Frosted mini wheats, 1 cup milk. 1.5 cups apple juice, vitamins, IGG.
Meal 2: Chicken Florentine/broccoli. 3 pineapple slices
Meal 3: Protein Shake.
Meal 3: Chicken Florentine/broccoli. 3 pineapple slices
Cappuccino: Probably more calories than I want to know.
Meal 4: Post Workout Shake. Creatine.
Meal 6: 3/4 Cup cottage cheese, PB. 1/2 cup milk. Animal Flex, IGG.
 
Wednesday
Competitive Edge Combat
Explosiveness
DB Squat Jumps: 4X10 with 40's (focus on explosiveness)
Lunge Jumps: 3X30 with BW
Burpee sans pushup: 1X50 in 4:25
Core
Saxon Side Bends: 4X4/side with 10's
(superset)
Standing Calf Raise: 4X20 with BW
Incline Sit up: 1X8 with 25 lbs, 4X8 with 50 lbs
Nutrition

Meal 1: toast, PB, jam. 1 cup Frosted mini wheats, 1 cup milk. 1.5 cups apple juice, vitamins, IGG.
Meal 2: Chicken Florentine/broccoli. 3 pineapple slices
Meal 3: Chicken Florentine/broccoli. 3 pineapple slices
Meal 4: Post Workout Shake. Creatine.
Meal 5: Protein Shake
Meal 6: 6 oz Tuna with 6 Triscuit crackers and 1.5 slices cheddar cheese
Meal 7: 3/4 Cup cottage cheese, PB. 1/2 cup milk. Animal Flex, IGG.
 
Thursday
NOGI
We learned the Russian Tie Up. From there, we learned the transition to high crotch, body lock, and Clint Ribbon. Cool stuff, but I'll definitely need to practice. Also, I attempted to work on some Butterfly Guard. I had a minute amount of success with it, but I guess I should be happy with even a little success since it was my first time trying it. Overall, a miserable day on the mat. I got tooled by pretty much everybody. Not sure what I was doing wrong, but I guess these days happen.
Nutrition
Meal 1: toast, PB, Agave Nectar. 1 cup Frosted mini wheats, 1 cup milk. 1.5 cups apple juice, vitamins, IGG.
Meal 2: Chicken Florentine/broccoli. 3 pineapple slices
Meal 3: Chicken Florentine/broccoli. 3 pineapple slices
Meal 4: Post Workout Shake. 8 pretzel sticks
Meal 5: Protein Shake, Creatine.
Meal 6: 3/4 Cup cottage cheese, PB. 1/2 cup milk. Animal Flex, IGG.
 
Friday
Competitive Edge Combat
Strength/Endurance Circuit
Each exercise= 30 seconds circuit style, for five rounds.
Saxon Side Bends: 8's
Isometric/Sticking Point Bench Press: 135
Weight Drag: 145-240
Dynamic Pushups: 8" box
Bridge: feet on bench, elbows on ball
Circuit
Exercises performed circuit style for reps, four rounds.
Box Jumps: 6 reps of 40-42"
Zercher Squat/Overhead Squat with Red Heavy Bag: 12 reps
Curl and Press with Lifting Chains: 10 reps of 55-70 lbs
Nutrition
Meal 1: toast, PB, jam. Kashi Hot Cereal, 1 cup milk. 1.5 cups apple juice, vitamins, IGG.
Meal 2: Chicken Florentine/broccoli. 3 pineapple slices
Meal 3: Chicken Florentine/broccoli. 3 pineapple slices
Meal 4: Protein Shake,
Meal 5: Post Workout Shake. Creatine.
Meal 6: 5 slices Pizza/4 Jalapeno Cheese Sticks. 2 Fat Tires

Ahhh, cheat day. How I love you.
 
your cheat day is my dieting day
 
Saturday
NOGI
We reviewed the leg lock from halfguard, and calf slicer from the same position. We did some timed rounds today, and then just did open mat. I probably won a couple matches on what would have amounted to a "points" win. I won two by straight arm lock, and two by heel hook. I lost one by heel hook.
Nutrition
Meal 1: toast, PB, jam. 1 cup Frosted mini wheats, 1 cup milk. 1.5 cups apple juice, vitamins, IGG.
Meal 2: Protein Shake
Meal 3: Post workout shake, creatine.
Meal 4: Tuna fish sandwich, 8 triscuit crackers, 2 cups of milk
Meal 5: Beto's Carne Asada plate. Seagrams 7 Dark Honey/Coke/Lime

Another cheat meal, what the hell?
 
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Sunday
Nutrition
Why bother, I blew it today. Well, time to get back on the wagon.
 
Wednesday
Conditioning
The following done circuit style, max rounds in 20:00
Pullups: 5
Pushups: 10
Squats: 15

I got 23 rounds in 20. Okay for the first time.
Nutrition
Meal 1: toast, PB, jam. Kashi Hot Cereal, 1 cup milk. 1.5 cups apple juice, vitamins, IGG.
Meal 2: Big Chicken Breast, Stir fry with Broccoli 1.5 cups, Banana, apple
Meal 3: Post workout shake, creatine
Meal 4: Beto's Steak and Egg Burrito
 
Friday March 4th
Competitive Edge Combat
Strength
DB Split Squat: 4X8 with 45's
DB C&J: 4X8 with 45's
Test Specific
Dead Hang Pull Ups: 4X8 with BW, 30 second rest
Task Specific
Heavy Bag Body Lock Lunge: 3X8 with Red Bag
Heavy Bag Body Lock Walk: 3X1 lap, 2 laps, 3 laps
Finisher
Tire Flips: 41 flips in 2 sets (Big Bertha)

Screw keeping track of my nutrition. I've had a rough week at work and eaten shitty. No sense logging my failure. Motivation for eating and training is sort of low.
 
Saturday
Nogi
I had a good day rolling. Positioning was solid and won a lot of matches. Point of interest: When working the N/S choke, slide my body all the way back.
 
Monday
Competitive Edge Combat
Strength
Bench Press: 4X15 with 175, 205, 205-175 drop set, 175 with one rest/pause
(superset)
Pull ups with 50 lb. vest: 4X11, 13, 9, 10
Core
Roll Up and Pause: 1X100 with 20's
Endurance
Heavy Bag Carry: 10 flights with Black bag
Cardio
jog/walk/run for 25:00
BJJ
Infinite Drills: Hitchhiker escape to mount to armlock repeat. I got 75 reps.
 
Wednesday
Competitive Edge Combat: Gold's
Strength
Box Squat (below parallel): 8X3 with 135, 185, 225, 275, 285X4
Core and Strength
Overhead Lunge: 4X8/side with 50, 70, 90, 110
Endurance
Leg Crank Circuit
24 squats, 24 lunges, 24 lunge jumps, 24 squat jumps X3 in 10:12

The leg crank circuit was brutal after the leg workouts earlier in the day. Note: Focus on core stabilization during box squats.
 
Thursday
NOGI Open Mat
I worked with a bunch of new people today. It's fun to be able to pick a submission you are going to get each time you start rolling. I did my part as teacher, though, and helped them work on positioning and to maintain a positive attitude. (excluding newbies) I won matches by armbar from guard, toe fold, crucifix neck crank, and ?. I lost matches by guillotine, kimura, and heel hook.
 
Saturday
NOGI Seminar from Clint
I learned a TON of new things. That is all. :icon_twis
 
Wednesday March 16th
Immunity Boost
First day feeling 85% since Saturday. Perfect time for a light, yet thorough immunity boost workout. Nothing worth charting.
 
Thursday
NOGI
Clint taught moves when you are in front headlock. He taught short drag, sit out, short drag/sit out combo, and then taught the moves from standing. Good stuff. I had a good day on the mat. I won against a guy I've never beat two times in a row by armbar. I won other matches by americana, straight arm lock, and armbarX3. I lost by north/south choke, and what I'm calling the "movie kill" neck break.
 
Friday
Competitive Edge Combat
strength/balance
One Leg SLDL: 4X5/side with 95
(superset)
KB Snatch: 4X5/side with 40
Task Specific
Partner Rows in Gi: 5X4-6 alternating partners weight 195 and 245
Partner Deadlift from Guard in Gi: 5X4-6 alternating partners weight 195 and 245
Core
Scorpion Sit Throughs on Ball: 4X5/side
(superset)
Standing Roll Outs with Band: 4X5/side

It was good to get back at it. My grip is absolutely shot doing the rows and deadlifts with a partner. Gripping the gi becomes impossible! Fun stuff.
 
Saturday
NOGI
Open Mat: Today I won matches by americana, shoulder choke, guillotine, and toe fold. I lost two matches by toe fold.
 
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