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Getting Strong First for Jiu Jitsu

Saturday:
Returned to BJJ training today. Two weeks ish left of school, will be too busy to train during the week for most of that.
At open mat today I hit an over under throw. It wasn’t against someone good, but it was cool.

Aerobic Power W4D2:
4sets of 3.5 minutes Z3, 3m recovery jog and 5 minute warmup/cooldown jog. 3.06 miles in 35 minutes. 154BPM mean HR, 184 max.
Not my best run. Had to tie my shoes over and over again, and I lost focus a couple times, resulting in a wobbly pace.
 
Monday:
5 sets 5 verticle jumps. Not very powerful/smooth. 5x5 med ball slams, solid.
Up to 1x195 power clean. Felt sluggish.
Back squat 205lbs for 3x6. Tough.
Bench press 155lbs for 3x6, 3x3 towell pullups (strong)
3x6 20lbs 30’ incline curls.
 
Wednesday:
Aerobic Power W5 D1;
4 sets of 3.5mins at Z3, 3mins rest, 5m warmup/cooldown. 10.90 miles, 139 average watts, 48 average cadence, 148 average bpm, 59rpms working cadence, 40-45rpms rest. 185 peak heart rate.
 
Friday:
4x4 over under hip throws
3 sets of jumping from knees into 3 double leg bounds
3x3x35lbs pistols
Stance in motion
 
Saturday: Aerobic Power week 5 day 2:
5 min warmup/cooldown, 5 sets of 3 minutes Z3 pace, 3m rest. Lost focus a couple of times, and slowed down or blew past my interval. Music does not help me focus.
3.81 miles in 44 minutes (I went an extra minute in my warmup, and my heart rate recovery went down with fatigue, so it took an extra four minutes to get back).
186 max HR, 161 mean.
 
Monday: Last week at college
up to 205lbs Power clean top single (strong and explosive.)
205lbs back squat for 4x6 (Every rep was great, last set got a little weird though)
155lbs bench for 4x6. Solid.
3x3 rope chins.
7,7,6,6 25lbs 45’ incline curls
8,6,6 15lbs side lying external rotations.

I’m glad I chose to spend a few more weeks at these weights. I feel much stronger than 2 weeks ago.
Accidentally went up in curl weight, but it felt great and it will let me keep doing them with plates at home so it’s good.
Last week at college, and I’m commuting next year. I’m excited to have a consistent environment again.
 
Tuesday:
4 sets of 6 70lbs OA swings (Feel much stronger), superset with 4x8x35lbs OA press per side.
3x4x70lbs contralateral OL RDLs, superset with 3x4 70lbs OA rows.

Variety/Athletic/Grappling movements: Dummy hip throws, hip heists, wrestle up sprints (going into a sprint from seated), leg pummeling “egg beaters” supine/seated, shadow wrestling shots, Handsprings, headsprings, Cartwheels, roundoffs,

30 full deadbugs. Probably going to start setting a 5-10 minute timer to do deadbugs continuously.

I feel good. I’m starting to lose fat again this week, going to start on an Atomic Habits based strategy once I’m at home.
 
Pretty sore in glutes/legs today.
Wednesday:
Aerobic Power W6 D1:
4 sets of 4 minutes Zone 3, 3m rest intervals, 5 min warmup/cooldown. 57rpms working pace.
Heart rage 181 bpm max, 149 avg. 59rpms max, 47 average. 235watts max, 132 avg. First time staying entirely inside Z3.
 
Thursday:
Power cleans: 5x175lbs. Felt like I was underrecovered, especially as I was still sore from the previous two days, so I cut it short.
2x3x35lbs pistols- same story.
3x6x10lbs weighted chinups. Solid.
3x10x95lbs wide grip rows, 3,2,1,1 HLRs.

I’m probably gonna try to be more intuitive, do rest days as I need them.
 
Friday:
4x5 2L hops superset with 1L hops
5x4 side to side 2L bounds superset with 5x10 skips.
3x Jan jump series( alternating legs going diagonally forward into 3 bounds)
Solo drills: heisting, egg-beaters, Hip-escapes, kipping
 
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