The Weather Vane approach

Wednesday
Conditioning
Tabata on Treadmill: 4 full Tabata rounds at 9 mph. I took two, thirty second rest periods outside the alloted 10 second rests. Conditioning feels decent. I was below 200 again. I relaxed a little and ate more than I have been, albeit still clean.
 
Saturday
NORTHWEST SUBMISSION CHALLENGE
All the training paid off!
I took first place in two divisions: Intermediate Nogi 181-195, and Intermediate Absolute.

My videos are posted on the blog, which is in my sig.
 
Thursday April 28th, 2011
MPH
Immunity/Recovery Boost
Giant Set Fashion for:
Bench: 5X5 with 135, 135, 185, 235, 235
Squat: 5X5 with 135, 185, 235, 235, 265
Pull Up: 5X5 with BW

SOHP: 3X5 with 95

I've been sick since the tournament. I'm on the upside now, and a light workout usually takes me back to health quickly.
 
Friday
MPH
Strength/Recovery
Deadlift: 5X5 with 135, 185, 225, 275, 315. 2X3 with 365, 405
Bench: 3X5 with 135, 225, 245. 2X3 with 275
Conditioning
Run: 6 miles at 12:00 pace.

After getting sick immediately after my tournament, I've officially started preparing for Ragnar: Wasatch Back! I want to keep my strength this time, so in addition to running my ass off the next few weeks, I'll be keeping up with strength training and eating plenty of carbohydrates. My jiujitsu training will take a hit (once a week, twice if I'm lucky), but I have to get in running shape and I only have so much time in a day to allot to exercise.
 
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Saturday
Conditioning
Run: 3 miles at 10:00 pace
Core
1 arm Saxon Side Bends: 2X10/side with 10 lbs.
 
Monday
Competitive Edge Combat
Conditioning
3 circuits of:
Rope SlamsX30
Floor Press with 105X30
Floor Wipers with 105X30
Split Squat with BWX20/leg
V-Sit Twist with 35X30/side

Today was miserable. I couldn't focus, so I went for my run.
Conditioning
Run: 5 miles in 55:00.
 
Wednesday
MPH
Strength
Squat: (warm up sets) 2X5 with 275, 3X3 with 315, 1X3 with 335
SOHP: (warm up sets) 3X5 with 135, 2X3 with 155
Dead Hang Pullups: 21X8 with BW

Wow, the pull ups got hard. Squats felt good! We'll see how that impacts my run Friday and Saturday
 
Cinco de Mayo
NOGI
Instead of staying home, drinking Corona, and downing carne asada, I trained. We learned how to get butterfly when mounted, basic butterfly sweep, and a heel hook from butterfly. I managed to hit the butterfly sweep today, which felt cool. I won matches by shoulder choke, RNC, armlockX3, straight arm lock, and kimura. I lost by ankle lock. Felt good! This is my first day back since the tournament.
 
Friday May 6th, 2011
MPH
Strength
Bench Press: (warm up sets) 2X5 with 245, 4X5 with 255. Last rep was a negative.
Hang Clean: 5X5 with 155
BOR: 4X8 with 155
Vanity
Bicep/Tricep superset burnout on Hydraulic Machine
Conditioning
Run: 8.8 miles at approximately 12:00 pace.

The run was tough. I think what I was doing qualifies more as a trot, but whatever. One leg was moving in front of the other in a motion resembling ambulation, so I count it. I took that Gu stuff before hand. I think it helped. I could have used some midway through though. Consider that a note to self.
 
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Saturday
Conditioning
Run: 5 miles at 10:20 pace

Today was the first day since starting to train running that I actually felt a little faster. Good sign.
 
Monday
Competitive Edge Combat
Strength
Core Press: 5X5/side with 80 lb. DB
(superset)
Pistol Squat on Box: 5X5/side with 25 lb. KB
Test Specific
Circuit Style, 3X15:
Pushups with feet on Bosu
Pushups with hands on Bosu
Bench Pushups
Task Specific
Rope Slams: 3X21, 15, 9
(superset)
KB Swings: 3X21, 15, 9 with 50 lb KB
Grip
Static Row: Palms Pronated: 30 sec. contracted, 30 sec. extended
Palms Supinated: 1 min. contracted, 5 sec. extended
Conditioning
Run: 5 miles at 11:00 pace

Today's workout was brutal. I barely had any energy for my run, but I mustered through it. Felt good!
 
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Tuesday
MPH
Deadlift: warmup sets, 5X5 with 365

I usually don't work out on Tuesday, so sneaking in a 5X5 of deads is a special treat.
 
Wednesday
MPH
Strength
Squat: (warm up sets) 5X5 with 245, focusing on depth.
BOR: (warm up sets) 5X5 with 185, focusing on strict form
Dips: 11 sets with BW totalling 126 reps
 
Thursday
NOGI
We learned a new way to get an armlock from mount. It's a little awkward to get at first, but cool because you can set up a gogo or an armlock depending on what they do. I won three matches by armlock, and lost twice by guillotine, and once by leg lock. My buddy Blake (FLOKOR!!) got his blue today. Well deserved, he's an absolute stud. Leg lock and guillotine ability of a brown belt.
 
Friday
MPH
Bench: (warmup sets) 5X5 with 255 (failed last rep of last set)
Dead Hang Pull Ups: 4X8 with BW (controlled)
SOHP: 3X10 with 95
Hanging Raises (knee to elbow): 6X6 with BW
Conditioning
Run: 7 miles at 11:45 pace
 
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Monday
The Lair
Tire Flips: 4 sets totaling reps with 335
Side Sledge Swing: 2X8/side with 10 lb sledge
Conditioning
Run: 3.5 miles in 43:00 (hills)
 
Tuesday
Competitive Edge Combat: Gold's
Deadlifts: 50X2 with 275 in 42:00
Donkey Raise: 3X10 with 400
Iso Leg Curl: 3X10 with 35/leg
 
Wednesday May 18th, 2011
MPH
Hypertrophy
Bench Press: 3X12/10/8 with 205, 225, 245
Incline: 3X12 with 135X2, 155
SOHP: 3X8 with 95
Barbell Curl: 4X12 with 65
 
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