5:30AM
2 Mile Jog
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6 oz Fat Free Yogurt
6 oz Fat Free Cottage Cheese
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6:00AM
Weight Lifting
2 x 10 - 145lbs - Deadlift (slow to focus on form)
2 x 10 - 225lbs - Deadlift (still going slowly)
4 x 10 - 180lbs - Cable Row
4 x 10 - 70lbs - One Arm Dumbell Row
4 x 10 - 140lbs - Lat Pull Down
Burnout - Machine Row (focusing on feeling the shoulder blades separate on each rep)
50 reps - 50lbs
failure - 140lbs
failure - 120lbs
failure - 100lbs
failure - 80lbs
50 reps - 30lbs
failure - 120lbs
failure - 100lbs
failure - 80lbs
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Omelet (5 egg whites, lean ham, chives, fat free cheddar cheese)
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3 Grilled Chicken Strips
Small can of corn
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Protein Shake
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Brown Rice
Fat Free Refried Beans
8 oz extra lean ground beef with taco seasoning
7:00-9:00pm
Jiu Jitsu Class
Rubber Guard Techniques
-Kimura
-Kimura Sweep
-Omo Plata
-Omo Plata Sweep
-Gogo Plata
-Triangle
-Reverse Triangle
-Bicep Cutter (also worked from full guard)
-Arm Through Sweep to mount
**Need to work on flowing better for transitions**
Drills
-Keeping Open Guard
-Shrimping to retain guard
-Basic Armbar
-Basic Triangle
No live grappling tonight
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Sloppy Joe (1/2lb extra lean ground beef, chives, low sugar ketchup, mustard... no bread)