DATEEXERCISENOTES
(DAILY)60 min walking MarvinDaily, 7 days a week, starting July-18-2020
Wed Jun-29-202260 min BJJ at Six BladesGuillotine: Victor, double leg, sprawl, pull guard, high-elbow guillotine
Mon Jun-27-202260 min BJJ at Six BladesGuillotine: Cameron, high-elbow guillotine basics
Thu Jun-23-202260 min BJJ at Six BladesBody lock takedown, shoulder throw, O-Uchi Gari (major inside reap), cross collar choke (under, over), other cross collar choke
Tue Jun-21-202260 min BJJ at Six BladesSide sweep from De La Hiva, balloon sweep from De La Hiva
Mon Jun-20-202230 min boxing at Gold’s Gym30 min boxing with Nate Bowman video, 4 min Jacob’s ladder
Tue Jun-14-202260 min BJJ at Six BladesMorning group class. Hook sweep. Half-guard to back take. Half-guard passing.
Mon Jun-13-202230 min boxing at Gold’s Gym8 rounds of heavy bag
Fri Jun-03-202245 min BJJChair sweep, tripod sweep, reverse tripod sweep, hip bump sweep, back take, back take to flower sweep, armlock from mount
Thu Jun-02-202260 min boxing at Mayweather
Thu May-26-202260 min boxing at Mayweather
Thu May-12-202260 min boxing at Mayweather
Mon May-9-202260 min kali at IFAReview, Heaven Six pattern
Fri May-6-202260 min BJJ
Thu May-5-202260 min boxing at Mayweather
Mon May-2-202260 min kali at IFAFootwork, strikes 1-2-3-4, roofblock-1-2-umbrellablock-2-1, snake disarm
Tue Apr-18-202260 min boxing at MayweatherPunch paddles, Block-3-2-3-weave-3, 1-2-pivot-2
Circuit 1: dumbbell push-up/row, kettlebell swings, kettlebell lunges
Fri Apr-22-202260 min BJJOsoto 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-22-2022OsteostrongRegular session
Tue Apr-19-202260 min boxing at Mayweather1-1, 1-2-3, 1-slip right-1body-bob-3
Fri Apr-15-202260 min BJJguard 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-15-2022OsteostrongBaseline: squats, X-bar biceps, grip strength
Fri Apr-8-202260 min BJJ
Fri Apr-8-2022Osteostrong Regular session
Thu Apr-7-202260 min BJJ
Tue Apr-5-202220 min boxing at Gold’s
8 min HIIT
5 rounds of heavy bag
8 min of Jacob’s Ladder (45/15)
Sat Apr-2-202220 min boxing at Gold’s5 rounds of heavy bag
Fri Apr-1-202230 min BJJtakedown drills, pass drills, clinch techniques, pummel, snapdown
Fri Apr-1-2022OsteostrongRegular session
Thu Mar-30-202230 min BJJtakedown drills, double under pass to papercutter choke, single under pass with knee staple
Tue Mar-29-202230 min boxing at Gold’s
10 min HIIT
30 min of heavy bag
100 burpees
Fri Mar-21-202260 min BJJ10 min warmup.
30 min drilling techniques.
20 min sparring.
Tue Mar-16-202240 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-15-202260 min BJJSubmissions from guard, cross collar choke => arm bar => triangle.
Sweeps: scissor, muscle up (waiter)
Guard passes: x pass, leg drag
Sat Mar-13-202210 min HIITkettlebell swings, push-up rows, goblet squat
Fri Feb-25-202260 min BJJSimulated 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-22-202240 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-18-202260 min BJJ30 min instruction and drills, 30 min coached sparring
Tue Feb-15-202240 min boxing at IFA
20 min HIIT
Thu Feb-10-202260 min BJJFighting 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-8-202240 min boxing
20 min HIIT
Circuit 1: alternating kettlebell cleans, kettlebell lunges, suspension trainer rows
Circuit 2: barbell punches, slam ball, swimmers
Tue Feb-1-202240 min boxing
20 min HIIT
Thu Jan-27-202260 min BJJOsoto gari, upa, hip escape, chair sweep, tripod sweep, armbar from guard, torreando pass, mounted armbar
Tue Jan-25-202240 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-21-202260 min BJJDouble leg takedown, guard retention, torreando pass, mounted arm bar
Tue Jan-18-202240 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-16-202240 min Keelo HIIT
Fri Jan-14-202260 min BJJ
Tue Jan-11-202240 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-08-202240 min Keelo HIIT
Tue Jan-04-202240 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-28-202140 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-21-202140 min boxing
20 min HIIT
Tue Dec 14-202140 min boxing
20 min HIIT