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Old 11-21-2008, 05:14 AM   #61
R. Alan Hester
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19 Nov 08

Freaking COLD. it was 25 degrees when I stepped outside. I went for a run to warm-up, which turned into a 25 minute run with 4x50 yard sprints at halfway point.

20 Nov 08
Gi Bjj

2 guard passing techniques to full-mount. One from open and one form half.

4x10 min rolls.
Tuesday sucked, but tonight went well. played aggressive side-control, keeping pressure with shoulder while working toward submissions.

I actually used one of the half-guard passes we learned tonight. Usually, the things we learned are never used the same night becuse my mind does not offer them as an option.

I started 3 of the four rolls in side-control bottom, flat on my back, to work on that. Getting better. The last guy is an advanced blue-belt that helped me on the hand placement of my top arm, which made all the difference in the world. Also, he showed me the how it depends where the weight is to decide which direction to push and frame.

21 Nov 08

0900
35 degrees
JM
3(10 ring push-ups, 10 ring rows, 10 BW squats)

Powerclean and press
45x5, 95x5, 135x3, 145x3(push-press),155x2(push-press)
pull-ups BW 3x5

1000
Gi Bjj
2 open guard passes to side-control form same position as passes last class

3x10 min roles
1) Bluebelt-- went well, pass guard twice, got greedy with a sub attempt and got put back in guard, but I am pressuring better. Played open from bottom a bit and work it for a sweep, but screwed something up along the way and found myself in side-control--yeah.

2) 360lbs Bluebelt--um, I only taped 3 time in 10 minutes, which, if my math is correct, is a 300% reduction. Therefore, I am improving. He said I am staying on my side better and I gave him a hard time when I got to turtle, which is becoming my happy place. I tried to play spider guard to get him away form me, but I am not good enough yet to keep him off. In the end, I practiced breathing an staying cal with 360 pounds of man on my face.

3) Whitebelt (K)-- he has about 7 months experience on me, so I am very happy with how today went. We had a great roll. I pulled a clock choke from the back, a kimura from guard, had a deep triangle that I could not finish so I used it as a sweep, and finally I lost an arm-bar that I should have finished. I defend a few chokes and used my turtle to sweep a few times.

Great day overall. It waxes and wanes, so I take it when i can get it.
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Old 11-22-2008, 09:26 AM   #62
R. Alan Hester
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22 Nov 08
32 degrees
JM
3(10 ring push-ups, 10 ring rows, 10 BW squats)

Deadlift
135x5, 155x5,185x5,225x5,255x5 easier, so I will move up.
press
45x5,65x5,95x5,115x5,125x5

Metcon:
Burpee Test:
42 reps in 3min. (missed my goal by 8 reps)

4x
10 lateral heavy-bag hops/10 BW 1.5" rope rows
3:37
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Old 11-22-2008, 12:39 PM   #63
Derek Simonds
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42 in 3 Nice!
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Old 11-24-2008, 07:03 AM   #64
R. Alan Hester
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Thanks, Derek. I will squeeze out 8 more soon.

24 Nov 08
In Hotel on the road:
5 min treadmill
15 man-makers w/ 30lbs DBs

1/4 mile treadmill sprint
10 DB Front squats 80lbs
1/4 mile sprint
20 DB swings 40lbs
1/4mile sprint
10 DB FS
1/4 mile sprint
20 DB swings

3x8 BW dips

3x20sec shoulder bridges.
Stretch

now stand for 8 hours in booth.
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Old 11-26-2008, 12:21 PM   #65
R. Alan Hester
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25 Nov 08
Travel in car for 11 hours--boo.

26 Nov 08

26 hour fast

200 rope jumps (100 2 feet, 100 alternating foot every two jumps)
JM
3( 10 push-ups, 10 BW squats, 10 ring rows)

Powerclean:
95x5, 115x3, 125x3, 135x 3, 145x3, 155x3

Press:
45x5, 65x5, 95x5, 115x5, 130x5

1.5" rope pull-ups
3x3 BW
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Old 11-30-2008, 07:05 PM   #66
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27 Nov 08
30 min walk
5 x 40 yard hill sprints

29 Nov 08

5x
5 pull-ups
10 push-ups on dumbbells
20 lunges (10l,10r) @ 15 lbs DBs

Stretch for 25 minutes, focusing on hips, which feel tight.

Notes: My ass is so sore it hurts to sit, walk, and sneeze. Maybe I need to do lunges more often. Fasted to lessen impact of fat-boy eating.
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Old 12-05-2008, 12:24 PM   #67
R. Alan Hester
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1 Dec 08
On the road, in hotel gym:

20 Min (3x3 min intervals) Elliptical

4x
5 pull-ups/10 dips

3X
20 DB Swings (10l,10r)/20 push-ups

4x 10 reps with Ab Wheel, from knees

10 min Elliptical

2 Dec 08

On the road, in hotel gym:
JM

8x
10 push-ups
20 lunges (10l,10r)
25 crunches
30 yard bear-crawls

30 burpees (these sucked--i suck)

3 Dec 08
On the road, in hotel gym:

20 min treadmill(4x 1/4 mile sprints + 2 x 1 min at 12% incline)
5x5 pull-ups

5 Dec 08
On the road, in hotel gym:
8 x 60 yard hill sprints
AFAP:
20, 10, 5 reps 24kg KB swings/push-ups

Stretch

Open Mat BJJ tomorrow. It is going to hurt after 2 weeks.
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Old 12-05-2008, 04:13 PM   #68
Derek Simonds
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It sucked we didn't get to hook up while you were down here. I am looking forward to January. Have fun first day back tomorrow. You will either be on fire and unstoppable or it could be painful. I will vote for the first!
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Old 12-06-2008, 12:35 PM   #69
R. Alan Hester
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Derek,

We will try to meet in Jan. I could not have made it anyway.

6 Dec 08
BJJ at Affiliate school, not my usual. Warm-up, then 1 hour straight of rolling with a purple belt.

He was very complimentary regarding my skill level for three months in, so that is good. I like rolling with higher-belt guys because they know they can beat you, so they allow openings to emerge so the roll continues and I learn along the way. Also, it is not a complete my-dick-is-bigger-than-yours session, which lower-belts tend to do.

Things I need to work on: keeping two feet on opponent in open-guard; 2) shrimp hips as soon as I feel my guard passed. recognizing it too late is causing me to work hard to reestablish.

My grappling-specific conditioning has receded. Oh well, I plan to hit it hard this next month when my business travel subsides.
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Old 12-08-2008, 05:37 PM   #70
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8 Dec 08
Warm-up:
200 rope jumps (100 2 feet, 100 alternating foot every two jumps)
JM

Workout
Deadlift: 45x10,135x5,185x5,225x5,255x5,275x5 last 2 reps were ugly, so I will stay here. I am guessing a 20lb jump from last session was too much.

Dumbbell press:30x5,40x5, 3(55x5)

Pull-ups: bwx5, 3(BW+12kgx3)

Finisher: 50 Burpees
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