24 hrs Fire, then.....

-AM-
2.25 mile hike with pups

-PM-

Warmup

OALC (switch hands on the minute):
5 mins @ 36kg; 10 rpm = 50 reps (ending HR 162 bpm)
5 mins @ 36kg; 10 rpm = 50 reps (ending HR 164 bpm)

Pushups and Situps:
GtG throughout the day

Stretching

Early morning Hike:
2.25 miles easy pace with pups

-PM-

Warmup

LC:
5 mins @ 2x28kg; 8 rpm = 40 reps (PR for time)

Full Body Armor Building

Stretching

LC set felt good.  Very little muscle fatigue on this; most of what was there was in the legs.  Breathing and HR were decent, but they were the limiters on this.

....BJJ Later.....

-Stationfit-

LC:

5 mins @ 2x28kg; 6 rpm = 30 reps

5 mins @ 2x28kg; 6 rpm = 30 reps

Lots of mobility work and foam rolling.

Very hot and humid.

48 hrs of EMS, then....

Warmup

LC:
3 mins @ 2x28kg; 8 rpm = 24 reps
3 mins @ 2x28kg; 8 rpm = 24 reps

Run:
2 miles easy and unpaced

Stretching

Warmup

LC:
6 mins @ 2x32kg; 4 rpm = 24 reps

Run:
2 miles in 14:10

Stretching

No-Gi BJJ later....

We primarily worked on wrestling tonight.  Pretty basic single and double leg takedowns and side to side drills.  Rolled nonstop for the last 15 minutes of class.  Got tapped out twice but my opponent but he said that I'm getting better at checking his attacks and staying mobile.  Good times.

Haven't lifted 2x32's since early May.  They did not feel as heavy as I was fearing and my HR and breathing were smooth.

24 hrs Fire, then....

Warmup

LC:

3 mins @ 2x28kg; 8 rpm = 24 reps

3 mins @ 2x28kg; 8 rpm = 24 reps

3 mins @ 2x28kg; 8 rpm = 24 reps

Walk:

1.25 miles brisk pace

BJJ Later.....

Worked on guard passing drills a lot!  Drilling after was everyone files through and rolls with one guy for 1 min rounds.  Pretty much did this with 5 of us for 30 mins.  Primarily worked on staying mobile and creating space.  If I got a chance I attacked but it wasn't the objective. I just wanted control.  I had it at times but I'm still missing lots of opportunities but I'm getting better at seeing them....even if it is in hindsight.  Only got tapped 3x and managed to lock down some of the better guys to at least an impasse.  Lessons learned.

Conditioning is still primo and only getting better, even with the bigger guys.

-Stationfit-

Warmup

Jerks:

2x 75 reps, 2x28kg; untimed (about 6 mins and change according to clock) = 150 reps

Mobility work

Stretching 

Training and Working: Some thoughts on Hobbyist Fitness

Just some quick thoughts on training for those of us who have full time careers and other obligations.

We are not professional athletes.  This is a hobby...be it kettlebell sport, powerlifting, triathlons, Highland Games, Brazilian Jiu Jitsu, road cycling, marathons, etc.  The vast majority of us will never see a dime for all the blood, sweat and tears that we pour into this stuff.  If you do it will be far less than the money you put into it, I can guarantee that.  With that in mind, it makes little sense to mirror our training loads like the pro's.

 We are professional: teachers, lawyers, firefighters, nurses, doctors, construction workers, police, soldiers, computer programmers, trainers and everything else under the sun.  We are also husbands, wives, fathers, and mothers.  To me, these tend to outrank my hobbyist pursuits.   I work out to be healthy, look good, and to feel good.  I find it rather hard to "feel good" if my fitness focus continually leaves me feeling drained or hurting constantly.

My approach thus far has been to establish a daily or weekly minimum to hit.  This is normally a set amount of volume or certain go to workouts that I can hit no matter what the day, at least under most circumstances.  If it is a bad day and I am feeling tired I should still be able to hit my minimum.  If I am feeling good, then maybe I might add a little more to my minimum for the day.   Once I have my daily minimum established for a bit, I might increase the total load by a hair.  Rinse and repeat.  You will have good days where the effort feels just plain easy and pushing a bit will come naturally.  Same with bad days and on those you know that all you have to do is hit that minimum and you are done.  Though to be honest, once you hit the minimum you will probably feel better for it and might want some more.  Be honest with yourself.  If you are hurting, take a day off.

I understand that intensity sessions can garner great results in less time, for a while.  But they also can start racking up aches and pains, not to mention risking injury, that take a toll on the day to day stuff that matters.  Getting that extra work done at your job, practicing ball with your kids, taking the wife out dancing, etc.   Point being, build your baseline.  Get a lot of work in at 50-80% effort.  Your 50-80% this year will not be the 50-80% of next year.  I swear it.   Build your base and you will be better able to taper for those couple of comps a year that you hit and chances are you will be less injury prone for it all.

If it's not for you, go do your thing.  Again, this is just my own approach to it all and I am not breaking records or anything.   I'm just having fun.

Warmup

LC:
3 mins @ 2x28kg; 8 rpm = 24 reps
3 mins @ 2x28kg; 8 rpm = 24 reps
3 mins @ 2x28kg; 8 rpm = 24 reps

Full Body Armor Building

Stretching and foam rolling


This pace feels more comfortable and I am no longer feeling the total load the next day which means that the body is acclimating to the load well.  Going to play at this level some more and then stretch it back out into the longer sets with a slight increase in long session speed.

24 hrs EMS, no sleep, then......

Run:

3 miles easy and unpaced

Stretching 

24 hrs Fire, then.....

Warmup

LC:

3 mins @ 2x28kg; 8 rpm

3 mins @ 2x28kg; 8 rpm

3 mins @ 2x28kg; 8 rpm (ending HR 162 bpm)

Stretching

No-Gi BJJ later.....

Worked some wrestling drills.  Some decent ankle picks and the double leg takedown.  Rolling was fun.  Managed to last a full 4 mins with a blue belt, though I doubt he was going full on with me.  Rolled with another white belt that had less experience than me and went the full four minutes.  The last roll of the night was with a 190 pound blue belt and he smoked me with an arm bar within the first two minutes. Even manage to get a decent guillotine because I forgot to be mindful of my head positioning.

Overall my movement and body awareness is coming along. I still come to standstills when I'm in positions that I am unfamiliar with or when the drills that we've gone over escape me.  The only other bright spot is that my conditioning outstrips a number of the folks, even some of the higher belts.  GS FTW on that one.

Warmup

LC:
3 mins @ 2x28kg; 8 rpm = 24 reps
3 mins @ 2x28kg; 8 rpm = 24 reps
3 mins @ 2x28kg; 8 rpm = 24 reps

Run:
2 miles easy pace; untimed

BJJ later...

Walked about 2-3 miles with the inlaws and wife around the town the Walking Dead was filmed and then drove home.

Then....

Warmup

LC:
4 mins @ 2x28kg; 8 rpm = 32 reps
3 mins @ 2x28kg; 8 rpm = 24 reps

Stretching

Had a good friend pass away unexpectedly.  He was good man that brightened everyone's life that he was a part of.

Also, right hip/glute has been hinky off and on for a while.  Woke up today and it felt bad so I went to the chiro.  Right hip is sitting higher than the other causing some odd torsion in the femur/hip socket.   An adjustment and some time on the tens unit has me feeling pretty good.  Going to work with him to correct the base problem.  Between him and my ART gal I think I am good damn hands.

-Today-

Warmup

LC:
7 mins @ 2x28kg; 5 rpm = 35 reps  (ending HR 132 bpm, easy effort)

Tuck Planche Dip/Ring Bridge Row:
15 reps/30 reps

Walk:
1.5 miles brisk pace

Stretching

Warmup

LC:
4 mins @ 2x28kg; 8 rpm = 32 reps

Run:
1.5 miles untimed and easy pace

Stretching

BJJ later...

Warmup

LC:
8 mins @ 2x28kg; 5 rpm = 40 reps

Walk:
1.5 miles easy pace

Stretching

BJJ later

-Stationfit-

Warmup

Jerk:

5 mins @ 2x28kg; 10 rpm= 50 reps

...2 mins rest...

5 mins @ 2x28kg; 10 rpm= 50 reps

Cleans:

5 mins @ 2x28kg; 10 rpm= 50 reps

Full body armor building

Stretching

Warmup

LC:
7 mins @ 2x28kg; 5 rpm = 35 reps

Pushups:
2x25 reps @ bw+ 20 lbs

Ring Rows:
30 reps @ bw + 20 lbs

Run:
3 miles in 23:41

Stretching and done.