To the Mundials... and beyond

[hudday48]

Tuesday April 8

Morning Run 8.5km at tempo pace


Night Run 2km warmup
8 400m intervals with 100m jog after each
1km cooldown

 

[hudday48]

Wednesday

Run back from school 11.2km LSD (1hour 10mins)

Then randori. I had a really good session considering how bushed I was.
Weight on Monday 165lbs
Current Weight 155.8lbs
Goal weight to get to 151.5lbs tomorrow night then just fast until weigh-in Friday afternoon.

In an attempt to plan ahead I plan on having coffee and salad tomorrow morning, then going to jiu-jitsu for 7am Last meal at 11Am (salad, multivitamin, fishoil and protein shake) Then 4 or 5km run (probably LSD because my energy level is pretty bad right now. Workon an assignment at school then go to a friends house 6-8ish and weigh. Anything above 151.5lbs then I'm hitting the sauna.
Wish me luck!

 

[hudday48]

Weighed myself at 8:15 after jiu-jitsu class (focus lumberjack sweep, lumberjack sweep variations and up and over sweep)
then randori (did pretty well despite dropping a lot of weight)
weighed 153.5, chances are I won't need to go to the sauna tonight.

 

[hudday48]

Weighed 152 tonight around six.
Went for a run then a hot shower.

 

[hudday48]

Made weight, 148 on the dot. 6:30 pm
Rolles and Gregor were joking about how thin I looked. (6 feet tall)
Had gatorade and chocolate milk after (there was no pedialyte at any of the stops down.
Really wanted to drink some alcohol that night.
My gameplan was to ake everyone down and choke
them.

Match 1: Grab guy, shake him, try some trips, but hes not going anywhere. The arm I'm controlling is extended to I sit into and armbar. Referee stops despite the guy not tapping (he was kind of pissed). He got me in the face a couple times (I have bruises on my forehead and chin and also a bleeding nose).

Match 2: Try to shake him down, doesn't work, as I shoot for a single he puts on a guillotine, I push my head through and relax letting him tire himself out. I get out (and notice I didn't get points for the takedown) pass his guard, start doing lapel choke he bridges and rolls me over. I get into half-guard. I do a sweep (I would've got the kneebar but it was illegal). As I finish the sweep his head hits the gym floor outside of the mat so I stop. I don't get points for the sweep. I forget what happened after this (but at some point he takes me down and I triangle him)

Match 3: I try the shakedown but it is not working. He pulls guard which makes me very happy. I pass, then mount, then armbar after he tried to turn to one side.

Match 4: I'm against a teammate (this is the finals) so we flip a coin. I lose and get silver. 0-2 in coin flips.
Then a wonderful drive back to Ottawa.

 

[hudday48]

Sunday Night April 13

50 overhead squats
50 situps

Monday April 14

205lbs front squat
run 400m
45lbs hang power snatch (75)
205lbs front squat
run 400m
55lbs kettlebell swing (75)
135lbs front squat
run 400m

22:45

Then randori

 

[hudday48]

Tuesday April 15

Morning 20 Turkish Get-ups (10 each side) with 25lbs

Noon Jiu-jitsu Focus: escaping kesi-gatame, stopping stallers

Crossfit workout
Warmup run 400m
12 overhead squats
12 ring dips
45lbs clean

Workout
21-15-9 of cleans (115lbs) and ring dips

16:38 (tried 135lbs for first minute, it wasn't happening)

Night jiu-jitsu
Randori, then class Focus: stopping the mount escape, modified mount. modified mount to back and collar choke, the comp team Focus: top lock, attitude readjustment (more aggression)

 

[hudday48]

Wednesday April 16

Noon jiu-jitsu Focus: attacks from side and passing half-guard

Warmup (I biked there) then 30 45lbs snatches, 800m run
Workout: Overhead squats and runs 21, 400m, 15 400m, 9, 400m
Weight 65lbs
9:53? (I forget what it was exactly I biked home shortly after that)

 

[hudday48]

Thursday April 17

Noon jiu-jitsu and night jiu-jitsu. Both focused on escaping cross-side.

Instead of going to crossfit I did the 100 burpee challenge.

9:14

 

[hudday48]

Friday April 18

Workout
10 minute Cindy
(do max reps of 5 pullups 10 pushups 15 squats)
I lost track of how many but it was somewhere near 11-13 + 2 pullups

Did more pullups after, tried weighted pullups (wasn't successful)

Nogi randori then nogi class. Focus armdrag, from stand butterfly guard and taking the back.

 

[saywhuuh]

see you at the worlds.

 

[hudday48]

Good to see another competitor. Good luck if we don't talk before then.

Saturday April 19

Exam in the morning so no jiu-jitsu. Was donating blood in the afternoon so only one workout.

From rosstraining.com
Complete four circuits consisting of the following:

* 12 Burpees
* 24 Pushups
* 36 Bodyweight Squats
* 400-Meter Run

I was running out of time so I did 3 circuits. 13:10. Pushups were limiting factor.

 

[hudday48]

Did nothing sunday

Monday

5 rounds of
245lbs deadlift (1)
16kg one handed overhead squat (15)
pistols (10)

11:39

Then jiu-jitsu class. Focus escaping from side. Note to remember getting to the side is key!

Then 45minutes of randori.

Then walk home. Now off to wings I go.

 

[hudday48]

April 22 Tuesday

Went for a 2 hour bike ride.

Then straight to crossfit

3 rounds for time of
5 front squats (limited by my clean to 115lbs)
400m run
21 kettlebell swings (16kg)
12 pullups

12:42

Then randori, then class, the comp team class. I'm suprised I felt as well as I did. I'll measure the bike ride later.

 

[hudday48]

Approximately 27km bike ride.

I was really impressed by my energy level. I think it was because I was careful to keep myself hydrated that I did finish the day without feeling faint.

 

[hudday48]

Wednesday
Very light day
noon jiu-jitsu

Thursday
6 km run in the morning

Then noon jiu-jitsu again.

 

[hudday48]

Friday
Noon jiu-jitsu

Nothing on saturday

Sunday at work
5 rounds of
10 dumbell (35lbs) snatches followed by squat
10 burpees

Then a run later that night with the girl.

 

[hudday48]

Monday
Spent most of the day studying for my last exam, so I was a lazy bastid.
Except I decided to do the 100 burpee challenge as a wake me up.

7:54 but very little explosion from the legs out of the hole.

 

[hudday48]

Tuesday
I had my last exam at 7pm I was outta there by 9:30 and planning my new program (I let my membership at the crossfit expire and have to make do on my own now)

I did some 20 db swing per arm sprinted around in the park, did pullups on goal posts then monkey bars, pretty random shit cause I was hyper. Went in grabbed db did snatches then weighted pullups then more snatches and swings.(Like a pyramid)
Then created my new program.

 

[hudday48]

The program
Wednesday Rest

Thurs Strength Workout
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Friday Grip work (complex) or pinch plates then The interval challenge (Ross Enamait) (two to choose from)

Sat The Magic 50, or Cindy 20 minutes of 5 pullups 10 pushups 15 squats for max rounds

Sun Strength Workout
3x5 Squat
3x5 Press
5x3 Power cleans

Monday Grip work (gi or towel pullups) 3x15 (or failure) then Karen 150 wall ball for time or Nancy 400 meter run Overhead squat 95 lbs x 15 5 rounds for time

Tuesday Swim 500m or row 2000m or
Fight Gone Bad 3 rounds of with 1 minute breaks in between
1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

In addition there is sparring and skill work on Monday-Sat (BJJ)

I'm not this creative I borrowed most of it from Urban, Rippetoe, Crossfit and Ross.
Please be critical because this is my first attempt to create a program.

For the strength workouts the warmups are as follows.
3 Worksets, 5 Warm-Up Sets for the squat, bench, press, and powerclean.
1 Workset, 4 Warm-Ups Sets for the deadlift.