Jiu Jitsu Log

8/1/11 - BJJ Fundamentals w/ Merchant - Lasted 10 minutes. Couldn't finish the warmup

8/3/11 - BJJ Fundamentals w/ Merchant - Barely finished warmup. Getting out of a triangle by stacking.

8/8/11 - BJJ Fundamentals w/ Andrew - Rear Naked Chokes. Talked to Mark/Andrew for an hour or so after class.

8/15/11 - BJJ Fundamentals w/ Merchant - Got through warmup. Best yet. Kimora, Guillotine, Getting out of Guillotine by stacking on shoulder or sweeping. Talked to Rick and Andrew outside after class.

Monday, December 10, 2007

TRIPLEX #1
Traditional: Push punching bag on side and across room and back back 2x
Functional: Side step on stepper for 30 seconds
Core: Laying on back near end of ledge with tailbone near edge and legs together. Lift knees toward chest, lifting up tailbone, then slowly release towards ground. Repeat 20x.

TRIPLEX #2
Traditional: holding 30lb barbell behind neck, walking lunges across room and back 2x.
Functional: 15 curls w/ 30lb dumbbell
Functional: 15 press above heads (use legs if need to)
Functional: 15 drop down to knees and lift up to chest using shoulders
Functional: 15 squats

TRIPLEX #3
Core:20 crunches on exercise ball
Functional: leap out, holding 2 red bands and push bands out. Repeat 15x.
Core: 15 squat jumps or 30 seconds of jumping with both feet from one side of line to other

Monday, November 26th, 2008

TRIPLEX #1

Traditional: 30 seconds down up's (get down in pushup position, jump legs between arms and stand up),
Functional: Holding red bands in front of face and doing jumping jacks, spread arms out to side and then in front, touching hands
Core: 15 knee tucks

TRIPLEX #2
Traditional: 30 seconds in push up position, do pushups and curl in each arm with 20lb dumbbell
Functional: laying on back and arms/hands on floor by side, lift legs straight up over belly pointed towards ceiling
Core:

TRIPLEX #3
Traditional: laying on back and holding medicine ball, get up, slam ball on ground and lay down, constantly moving for 1 minute
Functional: holding 20lb dumbbells, lift both over head and squat down, pulling dumbbells down by ears and then standing up and pushing dumbbells up again
Core: 15 seconds of jumping lunges, 15 seconds of squat jumps

Wednesday, November 21, 2007

TRIPLEX #1

Traditional: Freemotion Rows (80lb x 15, 90lb x 15, 100lb x 10)
Functional: In push-up position w/ hands on 35lb barbell against wall, do stair climbers using sliding pads on feet
Core: situps on exercise ball with hands behind head and fingertips touching (20x)

TRIPLEX #2
Traditional: Machine Squats (140lb x 15, 160lb x 10, 180lb x 8)
Functional: Functional:On one leg slightly bent and leaning forward, lift fixed weight barbell with palms facing down. Be sure to bring elbows up high. (30lbs, 15 each side)
Core: 20 hyperextensions on exercise ball

TRIPLEX #3
Traditional: Freemotion decline chest (40lb x 15, 50lb x 15, 60lb x 10 *hold for 10 seconds on last push out)
Functional: jump up and down box in front 10x using both legs
Core: on pull up machine, lift legs to chest and slowly let down all the way (10x)

Monday, November 19, 2007

TRIPLEX #1

Traditional: 50 pushups
Functional: With rubber band around waist and Tino holding one end, leap in front and side step to cone
Functional: Holding red bands in front of face and doing jumping jacks, spread arms out to side and then in front, touching hands
Core: 15 knee tucks

TRIPLEX #2
Traditional: holding 20lb dumbbells, step up onto platform. 10x on each leg
Functional: lateral sidesteps
Functional: Pull yellow cords into each side for 30 seconds
Core: Holding medicine ball, torso twists

TRIPLEX #3
30 seconds jumping jacks, 10 down ups (get down in pushup position, jump legs between arms and stand up), 10 jumping squats

Monday, October 29th, 2007

TRIPLEX #1

Traditional: Freemotion Rows (80lb x 15, 90lb x 15, 100lb x 10)
Functional: holding cables on lower body freeweight machine, squat and push up weights 15x
Core: situps on exercise ball with hands behind head and fingertips touching (20x)

TRIPLEX #2
Traditional: Freemotion decline chest (40lb x 15, 50lb x 15, 60lb x 10 *hold for 10 seconds on last push out)
Functional: using freemotion cables, punch 15x each side while pulling on other cord.
Core: 20 hyperextensions on exercise ball

TRIPLEX #3
Traditional: Deadlift 15x. Keep back straight, butt in, shoulders back
Functional: jump up and down box in front 10x using both legs
Core: on pull up machine, lift legs to chest and slowly let down all the way (10x)

Wednesday, October 17th

TRIPLEX #1
Traditional: Machine Squats (140lb x 15, 160lb x 15, 180lb x 10)
Functional: In push-up position w/ hands on 35lb barbell against wall, do stair climbers using sliding pads on feet
Core: On pull up machine, lift legs to chest, lifting tailbone and slowly extend down...hyper extending all the way

TRIPLEX #2
Traditional: Push down with freemotion weights with one foot in front of the other. (30lb x 15, 40lb x 10, 50lb x 6-10)
Functional: Chest fly's using yellow bands. With resistance, step one foot in front of other and have back foot's heel off ground. Extend both arms straight forward and 1 arm at a time, extend to one side then bring back to center, keeping core strong. (10x each side...different leg forward)
Core: 20 hyperextensions on exercise ball

TRIPLEX #3
Traditional: Dumbbell upright rows (20lbs @ 15x, 25lbs @15x, 30lbs @ 10x)
Functional: 20 squat jumps with hands interlocked behind head.
Core: Leaning back on bench, 50 bicycle kicks...keeping core strong