knocked out a quick abbreviated version of the heaven and hell workout. the full version looks like this:
the set is done four times rotating from left arm to right arm and back after all exercises are completed once. all of the exercises are done one handed. ketlebell size is variable. the exercises are:
5 swings
5 high pulls
5 snatches
5 clean and presses
5 circular cleans
5 rack squats(stepping back with the opposite leg)
20 kb waist circles. 10 one direction then 10 the other.

the second part is 6 reps done for four sets of the following:
1 two handed swing
1 two handed swing to a catch followed by a halo
1 no momentum deck squat

thats the normal workout. ussually i do this with a 44 lb kb. tonight i toned it down a bit, uusing a 35 lb kb. to add something to that i threw on my 20 lb weight vest. i just did the first part of the workout and then followed it with 8 rollouts on the power wheel while wearing the weight vest. i did this for 4 sets.

i got the original workout off of the steve maxwell cruel and unusual kettlebell workout dvd.

a little burned out

been bad about keeping this current. so i'll give an overview of the work i've done. sparred friday night for a while. saturday was spent attending the jeff glover seminar. a very well run seminar. learned a few things. sparred for like 30 minutes after the second part of the seminar. got one round in with jeff and he showed me the various ways my game needs to improve. he caught me with a darce choke at one point. sunday was spent helping out at the belt test.

monday was difficult. i felt sluggish all day, even with two naps. when it was time to go teach the beginner class i took a couple of tylenol. the class went well, and then i stayed on for the advanced class. i was behind mentally. i sparred 3 ten minute rounds and during my third round i was spent. i made mistake after mistake. i made sure to go to bed as early as i could once i got home.

today has gone better but i can tell i am down physically. i taught the morning class. then to keep things flowing i sparred and drilled with the white and grey belts who showed up. one of the few days i was glad russell didn't show up. i wouldn't have given him much of a go today. i think later i'll do a light version of heaven and hell. right now i'm relaxing with some yogurt and cantaloupe.

last night flowed right into this morning. i taught the beginner class. we went over closed guard attacks and then some standing guard openers and passes. then i made them do standing pass drills. once the class was over i want back to being the student and eduardo went over some half guard sweeps to the far side. we followed that with a sparring session where we had to spar with everyone in the room. that equaled out to seven 7 minute rounds. so much for my doing maybe five and calling it a night. did really well even though the workout was still lingering.

mark showed up at this point and everyone went with him for three minutes. i ended doing one of the last rolls, then eduardo changed it and had phillipe roll another 6 minutes with mark, then i took the last 6 minutes.

the morning class was working on half guard protection and recovery. then russel showed up and i rolled with him for about 40 minutes. at one point i tried to bow out so he could get some one on one time with eduardo. he replied that he was actually there to roll with me. which i see as a huge compliment. the way he rolls, because he's blind, is very interesting and different/difficult from my other sparring partners.

tomorrow will begin with court and then it will be time to take ont he battle ropes. for now it's time to challenge my pillow to a duel to the death.

6 barbell thrusters with 95 pounds
6 pull ups
+6 dips
------------------------------------
the 666 workout

the rest interval used to be one minute and the set calls for ten rounds. i also used to do it with 80 pounds. today i did the 95 and cut the rest to 30 seconds. it was very painful at the end. now i'm puttering around the house picking up and trying to drink enough fluids so i'm ready to go for tonight. i'd like to hit 5-6 7 minute rounds in sparring.

i'm still trying to work out the kinks in getting my phone to upload to this laptop so i can share pics and videos of the workouts. i might even throw up some technique i go over in the beginner class i teach.

couldn't do it

started of yesterday with some light circuit work at the start of the morning class. nine stations, 20 seconds on/ 20 seconds off, 20 rounds. just enough to get the blood flowing and the breathing up. then it was onto some more spider guard work. the day took a turn when david meyers showed up. he's a machado black belt, and one of the first black belts i ever trained with. he had a couple of good tips for the students about aspects of the spider guard sweeps i was showing.

once i had the class begin on the movement drills, me and david started sparring. he took apart my bottom game at first. then as i warmed up more i was able to get into it more. he still ran rough shod over me though. then eduardo and russell showed up. all in all i sparred with david for about 30 minutes, then eduardo for about 25, and wrapped up the session with about 20 minutes with russell. i was happy to be included in the session, seeing as it was three black belts and me.

i had planned on hitting the evening advanced class with vernie, but when 7:30 rolled around i was not up for it. now i'm eating breakfast and thinking about what my workout will be for the day. i'm thinking the 666 workout is the way to go. it's a good push/pull type workout.

the other half

taught a decent beginner class. went over spider guard. eduardo sat in and showed a couple of tips. then it was time for the advanced class. we went over some really good chokes from the butterfly guard. then vernie showed a good choke from the top of butterfly guard. sparred for seven 7 minute rounds. the earlier workout caught up to me halfway through the second round. i started trying some stuff that i should save for easier sparring partners til i have it down better. it was more instinctive sparring since my brain was too tired to throw out any fresh and exciting ideas. i felt a step behind through most of the sparring sessions. it was good for me. now it's bedtime and time to rest for the morning class.

half way

the day is half over. my afternoon nap with the dog was cool. i hit the airdyne 30calories/10 burpees workout again today. the goal was to hit ten rounds in under 25 minutes i barely missed with a time of 25:30. i blame my insistant need to do each burpee correctly and painfully, i hate letting my form fail no matter how tired i get.

the second half of the day will be teaching the beginner class at 6 pm. tonight's focus will be what ever section of the belt test they feel unclear on. that will be followed by switching into student mode and attending the advanced class with eduardo. followed by some sparring until my arms, legs or both feel like foreigners to the rest of my body.

winding down my evening. trying to decide what to eat. went to the 4pm competition team practice. we discussed a variety of chokes, and then some interesting positions from butterfly, inside de la riva, and deep half guard. we wrapped the practice up with a round robin of sparring. each guy stayed in for two rounds then rotated out for a round. gave me 3 six minute rounds altogether at the end of thirty minutes. good way to close out the training week.

slipping

was enjoying the time with my wife too much yesterday and was too tired after work to blog about yesterdays workout. right before work yesterday i hit a new work out on the airdyne. ride the airdyne til it reads 30 calories, then hit 10 6 count burpees. try and knock out 10 sets in 25 minutes. i did mine in like 27. i'll get it down to 24-25 next time as i understand the rest period and how hard to hit the airdyne now.

then today at noon i went in for open mat and sparred for 7 6 minute rounds straight with the blue and white belts that showed up for the open mat. now it's time to enjoy some cheese and fruit, take a nap, and get ready for the 4pm team practice.

finished out the evening with four 7 minute sparring rounds at the end of vernie's class. was so tired my abs kept cramping up and my open guard was pathetic.

worked a quick 15 minute circuit with the morning class. lots of bodyweight work today. crescent push ups, windshield wipers, body weight rows, alternating push ups and the like. 8 stations, 20 seconds on, 20 seconds off. the went over more butterfly work. followed all of that with a 45-50 minute roll with eduardo. it was good to get twisted in a pretzel from so many directions by him, reminds me of all the mistakes i make. and need to correct as i roll with other people.

evening

i'm sitting here before bed enjoying my raw milk cheddar and a glass of 2 buck chuck. taught the beginner class. went over some butterfly and half guard variations. then while the adevanced class jumped rope and did burpees i did 6 sets of 10 burpee pull ups. eduardo went through some sleeve and knee grip half guard sweeps. then i sparred for seven 7 minute rounds. need to add more variety to my bottom game. less straight half guard and more variation.

waiting for my post work out steak. hit the airdyne for 16 20/10 second sprint intervals. the goal is to get the rpm to 87-90 rpm every round, but that starts failing after four rounds, then it's to top 85 rpm and then by round 11 i'm trying to clear 80. my normal round number is 10-12 so the extra 4 rounds were painful.

day one of my blogging experiment

i told myself and others i would keep a better blogging record of my training over a month ago when i received my brown belt. i failed in doing that. so now i am going to try again at blogging about both my work outs and my brazilian jiu jitsu training. hopefully i will figure out how to upload videos from my phone so i can show some things i will be working on in the future.

today will begin shortly with some work on the airdyne. that will be followed with some reconfiguring my weight vest so it will accommodate more weight. then i am going to bury a pole in the backyard for the battle rope. making it easier to use that, which will hopefully spur me to use it more often.