yesterday was long. i went to work. then right after work i hit the airdyne/kettlebell work out. did 30 calories on the airdyne, then 8 clean and presses with the 53 lb kb's. did 5 quick sets of that.

followed that by heading over to the advanced class at the academy. missed the technique portion. did the sweep pass or submit from the bottom open guard. there was 6 of us in the circle and about 10 guys in line, maybe more. the goal for the guys in line is to beat the guys in the middle and knock them into the line. i stayed in the middle for 45 minutes straight last night. by the time i got knocked out, i was exhausted. there was some good guys there in line last night so i felt very good about my streak.

today started with me teaching the morning class. i showed how to take the back, then three ways to defend the turtle guard. we followed that up with 30 minutes of drilling and sparring.

i couldn't make it to bjj practice tonight so i hit the kettlebells and pull up bar to make up for it. put my 20 pound weight vest on. hit 5 kb squat thrusters with the 44 lb kb's and 5 pull ups. did 9 sets of that. the weight vest made it heavier and harder to breathe.

yesterday started great and then fizzled badly. i sparred with the morning crew for about 35 minutes. that was after showing some side mount escapes. then with the grand plans of swimming at least 500 meters i set out to run errands. by the time i had a chance to break away to the pool, i felt like crap. i just felt beat down, so nothing worthwhile except hanging out with gaytha came of the evening.

this morning was a great circuit. 20 kettlebell swing 2 get ups on each side, 10 hindu push ups, 20 mountain climbers, and 6 pull ups. repeated that 8 times with very little rest in between. worked some technique and then played sweep pass or submit for about 20 minutes. need to start pushing the pace and the length of my sparring sessions if i want to make a dent in the brown belt competitions coming up.

yesterday was a good steady amount of work. taught the morning class and we did the medicine ball workout. side throws for 45 seconds, then kettlebell swings for 45 for 2 rounds. then overhead throws for 45 seconds followed by planks with leg lifts for 45, another 2 rounds of that. repeat twice. still not healed enough to spar with the big guys, but close.

came back later in the evening and taught the beginner class. we did a circuit with 20 on/20 off scheme. then i showed escapes from side mount. followed by a near side arm bar and the paper cutter. ended the class by rolling with some of the guys while the rest drilled the positions. used both arms this time. rib and pectoral minor felt a bit sore and achy but held up. will see how it feels this morning at the morning class.

last night i got on the rowing machine for the first time in a while. set the resistance to 3 out of 5. rowed for 2 minutes, did 10 clean and presses with the 35# kettlebell, then 5(each side) one legged dead lifts with the 53# kettlebells. did 5 dets, no rest inbetween. while i was doing it it was fatiguing but not brutal and i started to question the effectiveness. once i finished i felt it, and my heart rate was still up at around 145-155.

today is doing the warm up with the guys at the black belt club and then swimming in the afternoon.

yesterday morning was great. hit the academy to work out with the guys at the morning class. 12 sets of 10 6 count burpee pull ups. back and forth with my partner til they were done. really tried to keep the pace up while i was working. then i made a visit to doctor pape. taught the beginner class and then called it a night.

today is small business and then something involving the rowing machine. i need to put that back into the rotation more. it is one of the most useful tools i have at my disposal.

got a really good massage today. i'm using a new massage therapist that my chiropractor recommended. she worked on the pectoral muscle and my sub scapula. now i'm feeling a little out of it.

i finished yesterday out by hitting the strawberry canyon pool for 500 meters. this morning did a circuit warm up with the morning class. we did a 40 second on/20 second off timing scheme. it was good hard work. the eduardo went over some good set ups for straight armbars. it will help out my game immensely.

pectoral minor is still giving me trouble. a visit to dr. pape yesterday helped and was painful at the same time. i have a massage appointment tomorrow. hopefully combined these will accelerate the healing process. i would like to be able to start sparring next week. i've been sparring with the beginners with my left arm tucked into my belt. next week i'd like to be able to use both arms.

this morning i hit the black belt club warm up to get the day started. we did the kettlebell challenge. it's two people, two kb's. you go back and forth with your partner doing 10 reps each for 25 minutes. i'm going to try mixing the c & p's with the airdyne.

right now i'm trying to motivate myself to go into berkeley and knock out 400-500 meters at the pool.

swimming

after a bad start to the morning things picked up with the morning class. hit a 30 round circuit with mostly body weight exercises. showed the guys ways to improve the mount position and attacks from there. showed some decent chokes and a choke to an armbar from the s mount.

hit the berkeley pool after that. knocked out 9 laps in just under 20 minutes, which is 450 meters. not bad after the earlier circuit work. now it's nap time and then i'm off to teach the beginner class at 6.

once a week is better than never

so it's sunday and i haven't posted since the thursday before last. there has been a mild change in my pectoral minor, injury. it did involve the first rib. it turns out while the rib was not dislocated, it had shifted out of place. that most likely caused the rest of the damage. so now that i have addressed that issue, hopefully the healing process will actually take hold.

i had toyed with posting a review of my workouts from the last week, but they weren't anything spectacular. i hit the stairs, swam, rode the bike almost every day, hit a heaven & hell workout with the whole class on wednesday, and hit the airdyne twice. taught every day at least once, most days twice and then wednesday i taught three times. this next week will be more of the same. i'm going to make a flier advertising that i am available for privates as a way to fill some time and up my teaching game. i will also once again try and post more detailed workout and teaching sessions, even though i have failed over and over at this up til now.

tomorrow is teaching the details and problems with chokes. then swimming. followed by teaching the beginner class. i'm going to start sparring with the beginner's and stuff my left hand in my belt preventing me from stressing the pectoral minor. need the sparring work to round out my cardio.