Traversing the Obstacles of Life and BJJ

[R. Alan Hester]

Thanks Derek.

5 Jan 09
BJJ

6 Jan 09
BJJ

7 Jan 09

BJJ at Alliance headquarters in Atlanta. Drove down for their class with our BB, Rafael. I was floored by all the talent in the room: World Champs, ADCC competitors, and more purple, brown and black belts then I have seen in one room, as well as guys from Brazil, Japan, and Korea there to train with Cobrinha. In fact, only three white belts there today. Great day and I learned some good stuff. I rolled 3x10 with a blue, and 2 whites. Pulled sweeps and subs on whites, and defended bad spots with blue, who managed to pass my open guard. I have to find an open guard.

Technique: In high mount, OP cross arms and grabs Lapels to block choke.

1) slide you arm under his head, lift
2) slide knee toward his head to block top arm
3) bring opposite leg under opposite arm to block and base
4) release had and grab top arm while sliding your knee over face
5) straighten arm for arm-lock

Notes: if guy escape one arm, transition to triangle or fall back for traditional armbar.

[R. Alan Hester]

8 Jan 09
Rest! 3 straight days of BJJ after a week long break has me drained, and my shoulders are aching. I need to do some JM stuff, but I am going to the movies to watch The Wrestler instead.

Starting tomorrow SLDLs are on the menu.

[R. Alan Hester]

10 Jan 09
Workout:
sled pushes/pull-ups
Band pull-throughs/DB MP

BJJ

Warm-up: Standard rolls push-ups, etc. Then we did running jumps rolls. I tried to be cheeky and sprained my AC Joint (grade 1), so I rolled the rest of class with one arm.

Technique: escape form half-guard

Drills: escape from half-guard and rotate in line.

Rolls: 3x10 Rolling with one arm is difficult, but it forces my legs to do what they are supposed to do. Got my first triangle in a live roll EVER!. I have to give credit to Derek and Fabio (Derek's Professor) for working with me on it. When I hit it, it felt perfect.

Notes: Do not be stupid, Alan.

[R. Alan Hester]

12 Feb 09
14 min of 1 min rope turns/kb swings

15 minute run

stretch

13 Feb 09
rope turns
JM

3x15 band pull thrus

Tabata air squats:
20,18,16,10,10,10

[Derek Simonds]

Congratulations man! They do feel incredible when you pull them off. Pretty impressive on the AC sprain. Always makes you feel so smart when you do something like that.

[R. Alan Hester]

Thanks, Derek.

15 Feb 09
Warm-up:
rope turns
JM

Workout:
rounded-back SLDL/good arm DB press

Shoulder work with bands
band stretches

45 min walk with wife.

[R. Alan Hester]

16 Feb 09
35 min walk with wife

17 Feb 09

BJJ

Warmups

Tech: Passing Half Guard (tri-pod w/ shoulder control via lapel behind head w/ oppisite arm, to barbo (sp?) choke.

Positional drills

Roll 3x10

Notes: all one-arm rolling for me tonight; thus, my hips are moving better.

Shoulder is felling better. I need to stop sleeping on it, but I automatically roll onto my right shoulder while sleeping.

[Derek Simonds]

Brabo choke one of my favorites.

[R. Alan Hester]

18 Feb 09
BJJ

20 Feb 09

Rope turns
JM

Sandbag pickups
10x25lbs, 10x50, 8x100, 5x 125 (keg),2x200 (got to my lap, but my shoulder was screaming at my AC due to hugging the bag, so I dropped it both times)

Assisted pull-ups 3x10

22 Feb 09 (32 years old today)

Rope turns
JM

One-arm DB snatch (from knees) (left arm only)
5x30, 5x40, 4x55, 4x65, 4x75, 2x80

Lunges/chin-ups
10x BW, 30,30/5xBW,BW,BW

DB Bench press (used heavy bag as bench)
5x5:30s,40s,55s,70s,95s

Tabata Frog-Jumps:
16,15,14,8,8,8

45 min walk with wife

[Derek Simonds]

Happy Birthday Alan!

Enjoy the time with the wife. I am confident that a good bottle of wine is in order for celebration tonight.