Clocked in at 189lbs this morning so just need to maintain for 2 wks.

Intermittent fasting and morning cardio daily for the next 2 weeks - I need to loose 3 lbs before my competition March 4th to make the 190lbs weight class.

Felt good today after a short break because of a cold and a slight shoulder injury (I need to get better at tapping early in when rolling).

Early afternoon fasted run on a treadmill. And now it's time to break the fast and eat some goodies.

Some treadmilling and mobility work this morning. I still have a little cold so keeping it light.

Had a fat-burning run for breakfast this morning, and will try lunchtime in a fasted state as well. Then eat like a king until 7pm.

Evening no-gi Jiu-Jitsu left me completely exhausted. We learned switching from mount to s-mount when opponent pushes off your hip and from there either an armbar or take the back.

Jiu-Jitsu in the books.

Today we drilled some triangles from closed guard with 3 setup variations followed by 10 minutes of rolling.


Yesterday: mobility, stretching, and treadmill 25 mins

Today: Madcow 5x5 Day 1

I bumped the weights on all major lifts this week a tiny bit, progress ;)

Lunchtime no-gi

Instructor didn't show so it was a q&a session with tips and ideas from a blue belt and some rolling.

Lunchtime No-Gi

- Side control to mount with arm triangle choke
- closed guard, arm drag over the shoulder, rear naked choke
- roll 20 mins


2 arm bar setups from closed guard and 2 options for passing a closed guard.


Didn't think I had it in me when I first woke up, but after a protein shake, a cup of coffee, and a 15 minute dog walk, I hit the basement for some Madcow 5x5

Lunchtime (Gi)

40 minutes of two options for passing half-guard, followed by 20 minutes of positional rolling (starting in half-guard).

I was not able to pass a single half-guard with what we learned - everyone was ready for it LOL.

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