| DATE | EXERCISE | NOTES |
|---|---|---|
| (DAILY) | 60 min walking Marvin | Daily, 7 days a week, starting July-18-2020 |
| Mon Dec-19-2022 | 60 min BJJ class | Sensei Xande 1. De La Riva to sit up guard to single leg takedown 1.1. Starting in De La Riva 1.2. Sit up and grab left arm around opponent’s right knee 1.3. Post right arm behind you 1.4. Left leg wrapped around opponent right foot 1.5. Right leg bent to the right and pressing against mat 1.6. Press head into opponent ribs 1.7. Right foot slides backwards along floor and steps forward 1.8. Left foot steps on the mat into full single leg 1.9. Run the pipe by circling around your opponent (not swinging him around) 2. Step back pass against sit up guard 2.1. Starting from inside opponent’s sit up guard around right leg 2.2. Right foot steps around to opponent’s left hip 2.3. Left foot takes a big step back 2.4. Move to side control 3. Knee slide pass against sit up guard 3.1. Starting from inside opponent’s sit up guard around right leg 3.2. Grab opponent’s right knee with your left hand 3.3. Left knee slides across thigh to pass 3.4. Right arm secures underhook 3.5. Slide into side control 4. Bikini sweep from sit up guard 4.1. Starting from sit up guard with arm around opponent’s right leg 4.2. Right hand grabs far bottom lapel 4.3. Right hand passes lapel to left hand 4.4. Get up to single leg |
| Fri Dec-16-2022 | 60 min BJJ open mat | Professor Alex Sparring: Joey, Mark, Eric, Professor Alex |
| Wed Dec-14-2022 | 60 min BJJ class | Sensei Xande 1. Side guard to arm lock 2. Escape from arm lock from guard |
| Tue Dec-13-2022 | 60 min BJJ private | Professor Alex Today, we focused on submission escapes. 1. Triangle 1.1. Frame and posture 1.2. Faceplant: grab knee, head to the mat, hips up 2. Armbar from guard 2.1. Stack 3. Armbar from mount 3.1. Grab own lapel to protect arm, trap opponent leg in legs, push other leg up 4. Bow and arrow choke 4.1. Be early, grab elbow and pull, push back of head to the mat 5. Against butterfly guard, maintain a wide base to prevent sweep 6. Against knee shield, push knees down and pass |
| Mon Dec-12-2022 | 90 min BJJ | Professor Alex 1. Triangle escapes 1.1. Frame and posture 1.2. Grab knee, head to the mat, hips up 2. Mount armbar escape 2.1. Hitchhiker 3. Armbar from guard escape 3.1. Protect arm with other arm, knee in butt, shake free elbow, stack and smash |
| Wed Dec-07-2022 | 90 min BJJ | Professor Felipe Pull guard Transition to deep De La Riva, then sweep or back take |
| Mon Dec-05-2022 | 90 min BJJ | Professor Alex Pull guard Transition to De La Riva |
| Fri Dec-02-2022 | 60 min BJJ | Professor Alex 60 min sparring + coaching 1. How to prevent triangle from closed guard while passing 2. |
| Wed Nov-30-2022 | 60 min BJJ | Sensei Xande 1. Forcing half guard from half butterfly 2. Bottom half guard survival and positioning 3. Top half guard pass to side control |
| Wed Nov-23-2022 | 60 min BJJ | Sensei Xande 1. Passing De La Riva guard with headquarters |
| Mon Nov-21-2022 | 60 min BJJ | Professor Alex 1. Closed guard retention tips 1.1. No lazy hips, elevate your hips or pull your knees in to break opponent’s posture 1.2. If your opponent’s arms are framed straight on your chest, you can pull one of his elbows out like a chicken wing and pull your knees in to your chest to break his posture. 2. Tips on breaking closed guard 2.1. Frame arms against sternum using lapel and against hips using pants 2.2. Stand up inside closed guard 2.3. Frame one arm against knee and lean away 2.4. Use core to put pressure against knee to open |
| Sat Nov-19-2022 | Home | 100 burpees in 10-ish minutes |
| Fri Nov-11-2022 | 180 min BJJ | 1. 120 min open mat 2. 60 min lesson with Professor Alex |
| Wed Nov-09-2022 | 60 min BJJ | Sensei Xande 1. Back takes 1.1. Roll forward/side 1.1.1. Seatbelt grip 1.1.2. Roll over shoulder that is choke side 1.2. Pull backwards/side 1.2.1. Trap arm reaches around back and inside to grap opposite side lapel 1.2.2. Sit back and pull partner across you to the other side |
| Mon Nov-07-2022 | 60 min BJJ at Six Blades | Professor Alex 1. Back escapes 1.1. Pillow side: 1.2. Trap side: defend choke with one hand, head to ground, other hand remove hook, move butt crack to outside, |
| Fri Nov-04-2022 | 120 min BJJ at Six Blades | 60 min open mat 60 min with Professor Felipe |
| Wed Nov-02-2022 | 140 min BJJ at Six Blades | Sensei Xande Upa with 3 variations -one hand choking -one arm around head and other with underhook -one arm around head and other with overhook Knee elbow escape Professor Felipe Side guard => arm bar => omoplata |
| Mon Oct-31-2022 | 60 min BJJ at Six Blades | Professor Felipe Knee elbow escape from mount |
| Fri Oct-28-2022 | 60 min BJJ at Six Blades | Professor Alex How to take the back from guard How to use the Saulo choke How to survive bottom Armbar from climbing the back |
| Thu Oct-27-2022 | 60 min BJJ at Six Blades | Professor Alex Side control escape and control recap |
| Tue Oct-25-2022 | 90 min BJJ at Six Blades | Sensei Xande 1. Takedown review 1.1. Seoi Nage 1.2. Kouchi Gari (foot sweep) 2. Side control top 2.1. Kesa gatame > side control 2 > side control 0 > reverse kesa gatame 3. Side control bottom 3.1. Short diamond 3.2. Near leg flat (except against side control 0) 3.3. Frame, hip escape, roll opponent |
| Mon Oct-24-2022 | 30 min boxing at Gold’s Gym | Punch Labs boxing workout |
| Fri Oct-21-2022 | 165 min BJJ at Six Blades | 120 min open mat 45 min lesson with Professor Alex |
| Wed Oct-19-2022 | 60 min BJJ at Six Blades | Sensei Xande 1. Seoi Nage 2. Foot sweep (kouchi gari) 3. Side control positional sparring |
| Tue Oct-18-2022 | 60 min BJJ at Six Blades | Professor Alex: Fundamentals Overview 1. Closed guard 1.1. Sweeps 1.1.1. Hip bump 1.1.2. Scissor 1.1.3. Flower 1.1.4. Arm drag to back take 1.2. Submissions 1.2.1. Kimura 1.2.2. Arm lock 1.2.3. Triangle 1.2.4. Guillotine 1.2.5. Cross collar choke 2. Classic guard 2.1. Sweeps 2.1.1. Opponent standing 2.1.1.1. Tripod 2.1.1.2. Reverse tripod 2.1.1.3. Balloon 2.1.2. Opponent sitting 2.1.2.1. Scissor 2.1.2.2. Push 3. Side control escape 4. Mount escape |
| Mon Oct-17-2022 | 90 min BJJ at Six Blades | Sensei Xande 1. Breakfall drills: side and back 2. Judo grips and walking 3. Inside foot sweep 4. Osoto gari |
| Fri Oct-14-2022 | 60 min BJJ at Six Blades | Professor Alex 1. Classic guard 1.1. From standing classic guard: tripod sweep or reverse tripod sweep, balloon sweep 2. From situp: scissor sweep, push sweep 3. Guard retention: against smash pass |
| Thu Oct-13-2022 | 70 min BJJ at Six Blades | Sensei Xande 1. Review of Mon and Tue 2. Positional sparring and drilling |
| Tue Oct-11-2022 | 70 min BJJ at Six Blades | Sensei Xande 1. Roger Gracie armbar 2. Scissor sweep, push sweep, hook sweep |
| Mon Oct-10-2022 | 70 min BJJ at Six Blades | Sensei Xande 1. 3 grips: iron fist, 2-on-1 kimura, spider grip 2. Classic guard sequences 2.1. Pull guard, then scissor sweep or push sweep, 2.2. If opponent scoots back from sweep: sit up and then, depending on his reaction, either hook sweep or face plant or get on top 3. Over the shoulder throw on knees (Drop Seoi Nage) 4. Unrelated: omoplata preferred over triangle |
| Thu Oct-06-2022 | 60 min BJJ at Six Blades | Professor Alex 1. Takedowns: double leg, single leg, osoto gari, hip throw with waist grip, one arm shoulder throw, (one more) 2. Triangle setup review 3. Guard retention sparring |
| Wed Oct-05-2022 | 60 min BJJ at Six Blades | Sensei Xande 1. Traditional triangle setup from bottom guard: push arm through 2. Shin blade triangle setup from bottom guard: shin blades through to break grip 3. Spider guard triangle setup: 2-on-1 triangle setup with double sleeve grip |
| Mon Oct-03-2022 | 60 min BJJ at Six Blades | Sensei Xande 1. Traditional armlock from bottom guard 2. From bottom guard, break-grip with cross 2-on-1 kimura grip, extend arm across, take back, collar choke |
| Sat Oct-01-2022 | 25 min kettlebells | 4x upper body kettlebell circuits |
| Thu Sep-22-2022 | 90 min BJJ at Six Blades | Sensei Xande 1. From clinch, whizzer opponent to expose head, grab guillotine and finish guillotine from guard. 2. Defend double leg, finish with guillotine from the guard. 3. Defend guillotine by walking away from choke arm into side control. |
| Mon Sep-19-2022 | 90 min BJJ at Six Blades | Professor Alex 1. Front headlock takedown to kesa gatame 2. Two easy escapes/sweeps from kesa gatama to end up on top 2.1. Walk feet around and pendulum legs to sweep if opponent has your elbow 2.2. Get elbow to mat, pop head out, take back 3. North-south escape: frame hips and pendulum legs to recover guard |
| Thu Sep-15-2022 | 60 min BJJ at Six Blades | Professor Alex 1. Bottom half guard fundamentals 2. Half guard to back take 3. Half guard to double leg 4. Half guard rolling sweep |
| Wed Sep-14-2022 | 60 min BJJ at Six Blades | 1. Spider guard sweep to mount: double sleeve grip, one side with foot on bicep, sweep to other side 2. Spider guard sweep to triangle 3. Spider guard sweep to mount to armbar |
| Tue Sep-13-2022 | 25 min kettlebells 20 min boxing | 4x upper body kettlebell circuits 20 min shadow boxing and heavy bag |
| Mon Sep-12-2022 | 60 min BJJ at Six Blades | Armbar from the guard Punch defense from open guard Spider guard sweep |
| Thu Sep-08-2022 | 60 min BJJ at Six Blades | Review of Tuesday’s class. |
| Tue Sep-06-2022 | 60 min BJJ at Six Blades | Pass: Knee cut pass; knee cut + backdoor/old school; Pass: Miragaia pass; Knee cut pass from De La Riva; Knee cut pass from Reverse De La Riva; |
| Thu Aug-25-2022 | 25 min kettlebells at FAC | 4 circuits of upper body kettlebell workout. |
| Tue Aug-23-2022 | 20 swimming laps at FAC | Lap swimming using pool buoy. |
| Mon Aug-22-2022 | 25 min kettlebells at FAC | 4 circuits of upper body kettlebell workout. |
| Sat Aug-20-2022 | 2 hours hiking | Kessler Mountain |
| Fri Aug-19-2022 | 15 min kettlebells at FAC | 3 circuits of upper body kettlebell workout. |
| Wed Aug-17-2022 | 15 min kettlebells at FAC | Circuits of upper body kettlebell workout. |
| Tue Aug-16-2022 | 10 min swimming at FAC | Lap swimming using pool buoy. |
| Fri Aug-12-2022 | 20 min upper body kettlebell workout | Upper body kettlebell workout. |
| Wed Aug-10-2022 | 20 min swimming at FAC | Lap swimming using pool buoy. |
| Tue Aug-09-2022 | 20 min swimming at FAC | Lap swimming using pool buoy. |
| Mon Aug-08-2022 | 20 min swimming at FAC | Lap swimming using pool buoy. |
| Sat Aug-06-2022 | 120 min hike | Whitaker Point, Rogers AR |
| Fri Aug-05-2022 | 30 min swimming at FAC | Fayetteville Athletic Club |
| Tue Aug-3-2022 | 30 min boxing at FAC | Speed bag warmup, heavy bag |
| Thu Jul-28-2022 | 60 min BJJ at Six Blades | Kimura from side control with variations |
| Tue Jul-26-2022 | 120 min BJJ at Six Blades | Kimura from side control; straight armock from side control; escapes from mount, side, half-guard |
| Sat Jul-23-2022 | 30 min boxing at Gold’s Gym | 1-2, 1-2-3, step backs |
| Thu Jul-22-2022 | 20 min boxing at Gold’s Gym | Nate Bower workout |
| Sat Jul-16-2022 | Osteostrong | Regular session: bench, leg press, crunch, deadlift |
| Thu Jul-14-2022 | 30 min at Gold’s Gym | Keelo HIIT workout (air squats) |
| Fri Jul-08-2022 | Osteostrong | Regular session: bench, leg press, crunch, deadlift |
| Wed Jul-06-2022 | 60 min BJJ at Six Blades | Open opponents guard drill. Guard pass: Saulo Ribiero pass, Sao Ribiero pass switch to opposite side, knee slide pass. |
| Tue Jul-05-2022 | 60 min BJJ at Six Blades | Guard retention: diamond leg loop vs knee shield, find tripod grip. Guard pass: same side bull pass from tripod grip. |
| Wed Jun-29-2022 | 60 min BJJ at Six Blades | Professor Victor Hugo Guillotine: double leg, sprawl, pull guard, high-elbow guillotine |
| Mon Jun-27-2022 | 60 min BJJ at Six Blades | Coach Cameron Guillotine: high-elbow guillotine basics |
| Thu Jun-23-2022 | 60 min BJJ at Six Blades | Body lock takedown, shoulder throw, O-Uchi Gari (major inside reap), cross collar choke (under, over), other cross collar choke |
| Tue Jun-21-2022 | 60 min BJJ at Six Blades | Side sweep from De La Hiva, balloon sweep from De La Hiva |
| Mon Jun-20-2022 | 30 min boxing at Gold’s Gym | 30 min boxing with Nate Bowman video, 4 min Jacob’s ladder |
| Thu Jun-16-2022 | Osteostrong | Regular session: bench, leg press, crunch, deadlift |
| Tue Jun-14-2022 | 60 min BJJ at Six Blades | Morning group class. Hook sweep. Half-guard to back take. Half-guard passing. |
| Mon Jun-13-2022 | 30 min boxing at Gold’s Gym | 8 rounds of heavy bag |
| Fri Jun-03-2022 | Osteostrong | Regular session: bench, leg press, crunch, deadlift |
| Fri Jun-03-2022 | 45 min BJJ | Chair sweep, tripod sweep, reverse tripod sweep, hip bump sweep, back take, back take to flower sweep, armlock from mount |
| Thu Jun-02-2022 | 60 min boxing at Mayweather | |
| Fri May-27-2022 | Osteostrong | Regular session: bench, leg press, crunch, deadlift |
| Thu May-26-2022 | 60 min boxing at Mayweather | |
| Fri May-20-2022 | Osteostrong | Regular session: bench, leg press, crunch, deadlift |
| Thu May-12-2022 | Osteostrong | Regular session: bench, leg press, crunch, deadlift |
| Thu May-12-2022 | 60 min boxing at Mayweather | |
| Mon May-09-2022 | 60 min kali at IFA | Review, Heaven Six pattern |
| Fri May-06-2022 | Osteostrong | Regular session: bench, leg press, crunch, deadlift |
| Fri May-06-2022 | 60 min BJJ | |
| Thu May-05-2022 | 60 min boxing at Mayweather | |
| Mon May-02-2022 | 60 min kali at IFA | Footwork, strikes 1-2-3-4, roofblock-1-2-umbrellablock-2-1, snake disarm |
| Thu Apr-28-2022 | Osteostrong | Regular session: bench, leg press, crunch, deadlift |
| Tue Apr-26-2022 | 60 min boxing at Mayweather | Punch paddles, Block-3-2-3-weave-3, 1-2-pivot-2 Circuit 1: dumbbell push-up/row, kettlebell swings, kettlebell lunges |
| Fri Apr-22-2022 | 60 min BJJ | Osoto gari, double leg, single leg, shoulder throw, armlock from guard, armlock from mount, kimura from guard, americana from mount, americana from side control modified scarf, bull pass to knee on belly, bull pass to knee on belly to mount to arm lock |
| Fri Apr-22-2022 | Osteostrong | Regular session: bench, leg press, crunch, deadlift |
| Tue Apr-19-2022 | 60 min boxing at Mayweather | 1-1, 1-2-3, 1-slip right-1body-bob-3 |
| Fri Apr-15-2022 | 60 min BJJ | guard retention drills, side control 0(A)-1(scarf hold)-2(reverse scarf hold), paper cutter submission from side control, from scarf hold americana, north south, from north south kimura to seated arm lock |
| (Fri Apr-15-2022 | Osteostrong | Baseline: squats, X-bar biceps, grip strength |
| Fri Apr-08-2022 | 60 min BJJ | |
| Fri Apr-08-2022 | Osteostrong | Regular session: bench, leg press, crunch, deadlift |
| Thu Apr-07-2022 | 60 min BJJ | |
| Tue Apr-05-2022 | 20 min boxing at Gold’s 8 min HIIT | 5 rounds of heavy bag 8 min of Jacob’s Ladder (45/15) |
| Sat Apr-02-2022 | 20 min boxing at Gold’s | 5 rounds of heavy bag |
| Fri Apr-01-2022 | 30 min BJJ | takedown drills, pass drills, clinch techniques, pummel, snapdown |
| Fri Apr-01-2022 | Osteostrong | Regular session |
| Thu Mar-30-2022 | 30 min BJJ | takedown drills, double under pass to papercutter choke, single under pass with knee staple |
| Tue Mar-29-2022 | 30 min boxing at Gold’s 10 min HIIT | 30 min of heavy bag 100 burpees |
| Fri Mar-21-2022 | 60 min BJJ | 10 min warmup. 30 min drilling techniques. 20 min sparring. |
| Tue Mar-16-2022 | 40 min boxing at IFA 20 min HIIT | Circuit 1: Push up rows, kettlebell lunges, dumbbell punches Circuit 2: burpee, kettlebell squat, kettlebell press, kettlebell triceps, kettlebell curls, kettlebell swings |
| Mon Mar-15-2022 | 60 min BJJ | Submissions from guard, cross collar choke => arm bar => triangle. Sweeps: scissor, muscle up (waiter) Guard passes: x pass, leg drag |
| Sat Mar-13-2022 | 10 min HIIT | kettlebell swings, push-up rows, goblet squat |
| Fri Feb-25-2022 | 60 min BJJ | Simulated ground and pound defense, simulated haymaker defense, double leg takedown, single leg takedown, osoto gari throw, body lock takedown, triangle, arm lock from guard |
| Tue Feb-22-2022 | 40 min boxing at IFA 20 min HIIT | Circuit 1: 1 arm kettlebell swing, 1 arm burpees, goblet squat and bicep curls Circuit 2: alternating box lunge and knee thrust, suspension squat rows |
| Fri Feb-18-2022 | 60 min BJJ | 30 min instruction and drills, 30 min coached sparring |
| Tue Feb-15-2022 | 40 min boxing at IFA 20 min HIIT | |
| Thu Feb-10-2022 | 60 min BJJ | Fighting stance and movement, modified double leg takedown, osoto gari, guard retention, bull guard pass, X-pass, cross-collar choke, hip bump sweep, kimura, triangle choke |
| Tue Feb-08-2022 | 40 min boxing 20 min HIIT | Circuit 1: alternating kettlebell cleans, kettlebell lunges, suspension trainer rows Circuit 2: barbell punches, slam ball, swimmers |
| Tue Feb-01-2022 | 40 min boxing 20 min HIIT | |
| Thu Jan-27-2022 | 60 min BJJ | Osoto gari, upa, hip escape, chair sweep, tripod sweep, armbar from guard, torreando pass, mounted armbar |
| Tue Jan-25-2022 | 40 min boxing 20 min HIIT | Boxing: 2-3-2-5-2-3-weave, 1-2-pivot-2-3-elbow-knee, block-2-3, slip jab-2-3 Circuit 1: dumbbell push-up/row, kettlebell lunges, swimmers Circuit 2: dumbbell curls and alternate shoulder press, kettlebell deck squats |
| Fri Jan-21-2022 | 60 min BJJ | Double leg takedown, guard retention, torreando pass, mounted arm bar |
| Tue Jan-18-2022 | 40 min boxing 20 min HIIT | Circuit 1: kettlebell swings, Turkish get up, kettlebell lunges Circuit 2: slam ball, Russian twists, swimmers, box jumps |
| Sun Jan-16-2022 | 40 min Keelo HIIT | |
| Fri Jan-14-2022 | 60 min BJJ | |
| Tue Jan-11-2022 | 40 min boxing 20 min HIIT | Circuit 1: slam ball, kettlebell swings, Bulgarian bag squat jumps Circuit 2: alternating dumbbell shoulder press, burpees, single arm kettlebell rows |
| Sa Jan-08-2022 | 40 min Keelo HIIT | |
| Tue Jan-04-2022 | 40 min boxing 20 min HIIT | Circuit 1: kettlebell clean and snatch, kettlebell lunge, sandbag toss Circuit 2: Bulgarian bag squat jumps, elephant walk |
| Tue Dec-28-2021 | 40 min boxing 20 min HIIT | Circuit 1: slosh pipe lunges, kettlebell swings, slam ball for 30s Circuit 2: Russian twists, swimmers, kettlebell step-ups |
| Tue Dec-21-2021 | 40 min boxing 20 min HIIT | |
| Tue Dec 14-2021 | 40 min boxing 20 min HIIT |