2022 Fitness Log

DateExerciseNotes
Thu Mar 2360 min BJJ60 min BJJ private with Professor Alex
Wed Mar 2260 min yoga60 min Body Balance at YMCA
Mon Mar 2060 min yoga
90 min BJJ
60 min Body Balance at YMCA

90 min BJJ class with Sensei Xande
1. Three judo throws: ippon seoi nage, ?, koshi guruma
2. How to open De La Riva guard and move to head quarters: straighten leg and bend knee outside
3. Knee slide pass through De La Riva: keep hips off mat while sliding
4. X pass
5. Outside X pass
6. Rolls: Alex, Mark, Mark
Tips: after you get underhook in bottom half move quickly, to prevent giving up the underhook from bottom half put your ear to OP chest,
Thu Mar 1660 min BJJ
60 min BJJ
60 min BJJ class with Sensei Xande
1. Classic cross collar choke from guard
2. Ziptie or Magretti choke
3. Loop choke
4. Cross collar choke to arm bar
5. Three judo throws
5.1. Ippon Seoi Nage
5.2. Morote Gari
5.3. Koshi Guruma

60 min BJJ private with Professor Alex
Wed Mar 1530 min yoga
90 min BJJ
30 min Body Balance on Les Mills+ app

90 min BJJ class with Sensei Xande
1. Cross collar choke from butterfly and closed
2. Kimura from half guard
Tue Mar 1420 min strength30 min isometrics training at YMCA
1. Machine lat pulldown
2. Machine chest press
3. Machine leg press
Thu Mar 960 min BJJ
30 min strength
60 min BJJ private with Professor Alex

30 min isometrics training at YMCA
1. Squat
2. Bench
3. Military press
4. Chest flies
Wed Mar 860 min yoga
90 min BJJ
60 min Body Balance at YMCA
90 min BJJ class with Sensei Xande
1. Side to side armlocks from closed guard
2. Traditional arm lock from closed guard
3. Muscle sweep when opponent stands
4. Omoplata when muscle sweep blocked by opponent
5. Omoplata when opponent stands
6. Rolls: Tiger, Julio, Tiger, Steve Martinez
Tue Mar 7 60 min BJJ
30 min strength
60 min BJJ class with Sensei Xande
1. Open closed guard
2. Traditional arm lock from closed guard
3. High guard to arm lock from closed guard
4. Pendulum sweep from closed guard
5. Light sparring: Julio

30 min isometrics training at YMCA
1. Squat
2. Military Press
3. Chest flies
4. Lat pulldown
Mon Mar 660 min yoga
90 min BJJ
60 min Body Balance at YMCA

90 min BJJ class with Sensei Xande
1. Open closed guard
2. Traditional arm lock from closed guard
3. High guard to arm lock from closed guard
4. Pendulum sweep from closed guard
5. Bonus tips from Xande for half guard
6. Sparring: Ryan, Mark
Thu Mar 260 min BJJ
30 min strength
60 min BJJ lesson with Professor Alex
1.
2. Long roll session
Mon Feb 2760 min yoga
90 min BJJ
60 min Body Balance at YMCA
90 min BJJ class with Professor Alex
1. Pull guard (Adam)
2. When opponent pulls guard, knee slide pass (Adam)
3. When opponent knee slide passes, catch in half guard, bikini guard to either back take or single leg takedown (Adam)
4. Sparring: Julio, Brad?, Wes
Sun Feb 2660 min Body Pump60 min Body Pump at YMCA
Sat Feb 2560 min PT60 min PT at YMCA
Wed Feb 2210 min BJJ10 min BJJ class with Professor Alex (lower back strain)
Tue Feb 2160 min BJJ60 min BJJ private with Professor Alex (see notebook)
Mon Feb 2060 min yoga
90 min BJJ
60 min Body Balance at YMCA
90 min BJJ class with Professor Alex
1. Torreando pass to the right
1.1. Grab pants inside of both knees
1.2. Push both knees down
1.3. Left foot takes a big step across to opponent left hip
1.4. Right foot takes a step to re-establish base
1.5. Left knee lands on opponent belly
2. Another torreando to the right
2.1. Frame right arm against opponent left knee
2.2. Push down opponent left knee as you circle right
2.3. Drop right shoulder to opponent belly as you keep right arm straight against opponent left knee
3. Another torreando pass to the right
3.1. Try to torreando by pushing knees down
3.2. Opponent sits up
3.3. Left hand stays on opponent right knee
3.4. Right hand grabs same side opponent collar
3.5. Left hand pushes opponent right knee
3.6. Right hand pulls opponent collar
3.7. Left foot takes a big backstep
4. Knee staple to the right
4.1. Start in opponent’s closed guard
4.2. Stand up
4.3. Open opponent closed guard
4.4. Left shin staples opponent right leg
4.5. Right foot takes a big backstep
4.6. Scissor legs to secure side control
5. Sparring: Julio, Professor Alex
Thu Feb 960 min PT
50 min BJJ
60 min PT at YourPTDoc

50 min BJJ private with Professor Alex
1. Half guard review
2. Coyote guard
3. Roll through sweep
4. Over under pass after roll through sweep
5. Backdoor from coyote guard
6. Kimura from half guard
Wed Feb 860 min PT60 min PT at YMCA
Tue Feb 760 min BJJ60 min BJJ with Sensei Xande
1. Hip drag: your near arm goes across opponent’s back and grabs opposite collar; pull opponent diagonally to rear hip; insert foot; roll opponent over
2. Bow and arrow choke
Sun Feb 560 min PT60 min PT at Gold’s Gym
Wed Feb 130 min PT30 min PT at home
Tue Jan 3130 min PT30 min PT at home
Sat Jan 2860 min PT60 min PT exercises at YMCA
-stretches
-Turkish getups x5
-chinups
-dips
-leg raises
Fri Jan 2790 min BJJ30 min open mat at Six Blades
60 min BJJ private with Professor Alex
1. Elbow escape out of S mount
2. Passing spider guard by grabbing pants and walking back
3. Deep half rollover sweep
4. Coyote guard
5. Half guard to single leg
6. Half guard to backdoor back take
Thu Jan 2660 min PT60 min PT session at YourPTDoc
Tue Jan 2460 min PT60 min PT exercises at YMCA
Mon Jan 2360 min yoga
80 min BJJ
60 min Body Balance at YMCA
80 min BJJ with Professor Felipe
1. Armbar from mount
2. Pendulum sweep from guard to mount
3. Pendulum sweep to mount to armbar
Sun Jan 2250 min PT50 min PT exercises at YMCA
Sat Jan 2130 min PT30 min PT exercises at home
Fri Jan 2030 min PT30 min PT exercises at home
Thu Jan 1960 min BJJ private
60 min PT
60 min BJJ private with Professor Alex
1. Coyote guard sweep
2. Deep half guard rollover sweep
2.1. If opponent sprawls
2.2. Reverse to dogfight
2.3. Reverse again to rollover sweep
3. Clock choke (instead of taking the back)
3.1. Opponent in turtle
3.2. Insert knee
3.3. Grab lapel across front of throat
3.4. Face to mat
3.5. Walk forward
Wed Jan 1860 min yoga
20 min PT
60 min BJJ class
60 min Body Balance at YMCA
20 min PT at YMCA
60 min BJJ class with Sensei Xande: Side Control Escapes
1. Knee elbow escape
2. Knee elbow escape when opponent leans in on knee shield
3. Light sparring
Tue Jan 1720 min PT20 min PT at home
Mon Jan 1660 min yoga
20 min PT
60 min BJJ class
60 min Body Balance at YMCA
20 min PT at YMCA
60 min BJJ class with Sensei Xande: Side Control Escapes
1. Traditional belly down
2. Belly down from shiho
3. Running escape
Sat Jan 1445 min yoga45 min Body Balance at YMCA for Lan’s final video
Fri Jan 1390 min BJJ open mat90 min BJJ open mat
Thu Jan 1260 min BJJ class
60 min BJJ private
60 min PT
60 min BJJ Class with Professor Alex
1. Single leg takedown
2. Single leg takedown counters
2.1. Whizzer + leg to the inside + push head down + sprawl + back take
2.2. Grab belt + leg to the outside + foot to the mat + rotate and hip throw
3. Whizzer counter?
3.1. Backwards roll

60 min BJJ private with Professor Alex
1. Coyote guard back take
2. Deep half guard sweep
Wed Jan 1120 min PT
45 min yoga
20 min at-home PT for pulled right hamstring
45 min Body Balance at YMCA as Lan prepares for final video
5 Navy Seal burpees
Tue Jan 1020 min PT
45 min yoga
20 min at-home PT for pulled right hamstring
45 min Body Balance at YMCA as Lan prepares for final video
5 Navy Seal burpees
Mon Jan 960 min Six Blades BJJ
45 min yoga
Professor Felipe
Just techniques, no sparring.
1. Single leg
2. Top turtle control
3. Top turtle to bow and arrow choke

45 min Body Balance at YMCA as Lan prepares for final video
Sun Jan 845 min yoga45 min Body Balance at YMCA as Lan prepares for final video
Fri Jan 6300 min walking, 45 min yoga300 min walking in the morning to accelerate ketosis for weekend fast.
45 min Body Balance at YMCA as Lan prepares for final video.
Thu Jan 560 min physical therapy, 45 min yoga60 min physical therapy with Gabriel Dunham YourPTDoc on hamstring.
45 min Body Balance at YMCA as Lan prepares for final video.
Wed Jan 460 min Six Blades BJJJust techniques, no sparring.
Sensei Xande
1. Pull guard to armlock.
2. Pull guard, opponent reacts, bail to single leg
Tue Jan 310 min rowing
15 min swimming
YMCA
Patrick recommends a swimming snorkel.
Two padlocks needed (gym bag + computer bag).
Mon Jan 2 202390 min Six Blades BJJSensei Xande
Jump guard to body lock to osoto gari
Opponent breaks grip, bail jump guard to single leg
Pull guard to armbar: right hand has same side collar grip, left hand has a grip behind elbow, left foot on opponent’s hip, pull guard, fall to left glute, right leg secures opponent’s upper back, left arm comes across face, right hand leaves collar and grabs wrist, left hand grabs wrist, finish
Started to spar with Mark but tweaked my right hamstring and watched the rest of sparring sessions