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Getting Strong First for Jiu Jitsu

Wednesday 30 minute row for 5361 meters.
Focused on “easier” movement during the second half, abandoned controlled breathing.
 
Thursday, Week 6 day 2
5 min bike + dynamic stretches
5 single broad jumps (learned I need to jump more upward to get distance.
4x4x105lbs push press, superset with 5x5x105lbs bent over BB row.
4x6x45lbs landmine chest press, superset with NM pullups (7,6,5,4,4)
4x8 overhead squats with 25lbs squats.

3x circuit:
12 deadbugs per side with 20lbs medball
6x landmine rotations per side with 25lbs.
12 "draw the sword" per side with 12.5lbs on cable machine.


Friday: 30 minute row for 5492 meters

Saturday 8/20/2022, Week 6 day 3
5 min bike + Dynamic stretches
superset 4x4 20lbs medball drop and explode with warmup hang high pull sets
4x4x165lbs hang high pull (using hook grip now, finding a spot across the room to look at.)
5x5 sumo, mixed grip deadlifts with 205lbs. (Left shoulder feels wonky.)
4x4 40lbs Single leg deadlift with weight held in opposite hand from working leg (tough balance/movement), superset with 5x10 40lbs OA row.
3x12 reverse flies with 4lbs dumbells, 1x12 with 5lbs dumbells.

3x circuit:
8x95lbs good mornings.
NM pushups (22, 16, 16)
5 Straight leg bridges per side.
 
Tuesday: Week 7 day 1
3 min bike +dynamic stretches
5x4 vertical jump- definitely getting better
5x4x165lbs hang high pull. Getting stronger, getting better at hook grip.
1x6x155lbs back squat, 4x6x165lbs back squat. (Hard)
4x8x40lbs cossack squats (also tough)
Superset with 5x10 inverted rows. (Tough at the end)
3x6 105lbs forward lunges per side (Something around my right hamstring started to hurt whenever I got past 3 reps on that side. Tried to figure out what it was, I’m not sure. So I stopped.)

3x circuit:
45second front and back neck bridge
70lbs suitcase carry across the basement.
 
Wednesday Row with new HR moniter
Hr zone is 148-160
Rowed for 18 (took 3 mins to get hr up) minutes, did 1 min easy work, then 15 more minutes in that zone.

These times were based on Carmen Bott’s program for that day.
 
Thursday 8/25/2022, Week 7 day 2
5 minutes bike (forgot stretches)
5x4x105lbs push presses, superset with 5x6x105lbs bent over rows (focusing on retracted scapula
5 sets of Near Max pullups (8,6,5,4,3), supserset with 4x6x45lbs landmine press.
4x8x25lbs overhead squat

3x circuit:
22x 20lbs deadbugs
6x35lbs landmine rotations per side (awkward movement)
12x12.5lbs "draw the sword"
 
Friday row for 6690 meters
5 min easy warmup
18 minute Z1 147-160, leg press style ( quad burning)
1 minute active rest
15 minute z1, (good morning squat style)

I Find the second style is more balanced and better for heart rate
 
Saturday week 7 day 3
The usual warmup.
5x4 20lbs medball drop and explode
5x4x165lbs hang high pull
5x6x205lbs deadlift
4x4 contralateral OLDL with 40lbs
Superset with 5x10 40lbs OA row
3x12 rear delt flies
3x circuit:
8x95lbs good morning (focusing on stiff legs)
Max good pushups (24,14,14, ish)
5x straight leg bridge per side.

Tuesday aug 30, week 8 day 1 (deload)
2x4 vertical jumps
3x4x165lbs hang high pulls (hook grip slipping a little less)
3x6x165lbs back squats
2x8x40lbs cossack squats
2x10 inverted rows
 
Wednesday: machine row for 7155 meters
Easy 5 minute warmup,
Then 15+15 minutes zone 1 rowing with 1 minute rest between.
Good morning style rowing.

3x circuit (forgot to do this on Tuesday)
70lbs suitcase carry across the basement
45 second neck bridge front and back
 
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Thursday, 9/1/2022, Week 8 day 2
5 minute bike + dynamic stretch
5 broad jumps
3x4x105lbs push presses, superset with 3x6 105lbs inverted rows.
2x8x45lbs landmine push press, superset with NM pullups (8,7)

3x circuit:
12 deadbugs per side with 20lbs medball
6x landmine rotations
12x "draw the sword" with 12.5lbs cable.
 
Friday: 15+15 minute row for 6918
5 minute easy warmup,
15 minutes zone 1, 1 minute active recovery, 15 minutes zone 1
 
Monday: Hill sprints
6 seconds max effort x 5 sets with 1 minute active recovery (downhill jogging), jog 8 mins repeat two more times.

Tuesday Sept 6, 2022
High pull attempts (technique is garbage, from the floor is way harder than from hang). Went up to 155lbs.
4x5x175lbs (These are HARD sets, sprints got my legs tired.)
3x5x50lbs cossack squats
3x5x40lbs renegade rows

30 minutes later
airborne lunges: 4,5,6,4
3x circuit:
10x plank walkups per side (triceps fatigued)
10xhanging leg raises (legs quite bent, fast reps)
10x side plank leg lifts per side
 
Thursday: Open mat with Fontbonne University Wrestling Team- did okay.
Met with the head coach, he's interested in me. Probably just looking for hardworking high school wrestlers more than anything.
His team is small, largely amatuerish, compete with other D3 teams. I stand to learn a lot from him though-- most of his wrestlers are leg-riders, which will carryover well to BJJ.

Friday:
4x5x75lbs behind the neck presses. (gonna get much stronger here over a few weeks, got stronger over the sets),
superset with 4x5 pullups (173lbs bodyweight.)

3x8x35lbs landmine press without leg drive. (I like these, basically a standing incline bench.
3x8 bodyweight rows with ropes (gripping ropes killed my fingers haha)
3x6 45lbs plate overhead squats

3x circuit:
6 dragon flags (these killed me. I couldn't do full ones, so I tucked one leg in.)
8 straight leg bridges (struggled to keep my hips up)
8x ab wheel rollouts (these were hard after the dragon flags, especially on carpet.

Need to add jerks next week.

5 minute easy rowing warmup (Supposed to be done yesterday, but no matter)
25 minutes zone 1 rowing, for a total of 5554 meters.
 
Saturday:
2 hour wrestling practice

An hour later:
5 minute bike, dynamic stretches
4x3 155lbs hang power cleans (Missed reps in sets 1-3, got all of them in set 4, partly due to tips to get under the bar. I wasn't failing to pull the bar high enough, I wasn't level changing and turning over well enough.)
3x5x45lbs landmine rotations (left is still far stronger)
4,6,8x50lbs single leg RDLs (contralateral),
superset with 3x12 "draw the sword" (first set, 17.5lbs using hips, 2nd 12.5 fast, 3rd 12.5 slow tempo)

A few warmup sets, then Verkoshansky Jump Protocol
5 sets of 7 maximally explosive jumps with 2x22.5lbs (45lbs total), repeat for 3 total series (15 sets of 7 jumps)

3x circuit:
60 second front/back neck bridge
45 second arm bar hold with 35lbs
Skipped 10x deadbugs - I was at home and the medballs don't go higher than 20lbs. Abs ultra sore anyways.
 
Monday:
3 serieses of 6 hill sprints with 1 minute active rest between sprints and 8 minutes jogging between serieses. (Was really hard and sucky)
Tuesday:
3 minutes cardio, lower body dynamic stretches
Clean high pulls from the floor up to 175lbs for 2x3x155lbs and 2x3x175lbs.
High bar squats: 175lbs for 5x5
4x5x40lbs renegade rows
4x6x50lbs cossack squats
4,5,6,4 flying lunges

3x circuit:
10x plank walk ups per side
10x hanging leg raises
10x side plank leg lifts.

Thursday:
30 minute run:
5 minutes easy running- HR between 120 and 145
25 minutes Zone 1 running: Hr between 147 and 160. (Had to jog slowly, if I went too fast I went over and had to walk. Staying on the balls of my feet increases Hr.

Friday: (training at home w/ barbell for the first time. Barbell is pretty crap)
5x2x135lbs split jerks.
5x5x75lbs behind the neck overhead press, superset with
5x5 pullups.
2x8x35lbs landmine press, 2x8x40lbs landmine press (hard), superset with
2x8, 2x10 inverted towel rows.

3x circuit:
6x dragon flags with 1 leg tucked.
8x straight leg bridge,
8x ab wheel rollout
 
Saturday:
Can't train-- I have ringworm again (on my ankle)

3 hang power cleans at 135lbs, 2, 2+1, 1+1 power cleans at 145lbs. (Had to rest-pause some sets, kept ending up catching in a split stance. Might go to full cleans and then work up to catching higher.)
3x5x35lbs landmine rotations (focused on an explosive stretch-shortening with the rotation.)
4,6,8x50lbs Single Leg RDL (contralateral, last 8 reps were messy)
superset with 3x12x40lbs banded face pulls (Black band, no cable machine for "draw the sword")

Squat jump conditioning:
5x8 maximally explosive squat jumps with 45lbs bar, 1 minute active rest, repeat for 3 serieses with 8 minutes jogging between.

3x circuit:
60 second neck bridge front/back (last front neck bridge I only got 50 secs)
45 second kb armbar hold per side
60 seconds of deadbugs (don't have a medball, just went bodyweight. Legs were slightly bent, arms didn't reach feet, only thighs)
 
Monday: preseason week 3
25 minute zone 1 jog - had to walk a few times going up hills. Joints not accustomed to running.

Tuesday:
3x135lbs power cleans, 3,2,2x 145lbs power cleans (technical issues in the level change and turnover.)
5x6x175lbs squats- first rep is a dead squat- grindy as heck.
3x6x50lbs cossack squats (provoking ongoing right ankle pain when ankle flexes)
Superset with 4x5x50lbs renegade rows against a paint can.
4,5,6,4 flying lunges
3x circuit:
10x plank walkups per side
10x hanging leg raises (very far from strict)
10x side plank leg lifts
 
Thursday: Hill Sprints:
3 serieses of 5x10 second sprints with 1 minute rest and 8 minute jogging between serieses. Took a lot of willpower to finish the workout.
 
Friday:
Didn’t feel comfortable getting under the bar for jerks because I tweaked my knee yesterday.
3x6,2x5 75lbs behind the neck press (couldn’t make all 5 sets of six, I think because I made the grip a lit narrower. For some reason, this press doesn’t allow me to feed forward tension very much.)
Superset with 5x6 pullups.
5x8x35lbs landmine chest press
5x8 inverted thick towel rows
Skipped overhead squats
3x circuit:
6x 1 leg tucked dragon flags (which were still bad)
8x straight leg bridge
8x ab wheel rollouts

(Was supposed to do face pulls and rear delt flies, but forgot)
 
Saturday
2,3 135lbs hang power cleans
2x2x 145lbs hang power cleans (need to work on turnover/catch
3x6x 35lbs landmine rotations (using a stretch shortening cycle)
4,6,8x50lbs single leg RDL
Did a few sets of 10 face pulls with black band.
3x circuit:
1 minute neck bridge front/back
45 second 35lbs armbar hold per side
1 minute body weight deadbugs

Did shoulder extensions with a 10lbs plate- got a big rear delt pump.

Later in the day (forgot it earlier)
Squat jump protocol;
Some warmup sets:
5x9x45lbs squat jumps with 1 minute rest for each set, repeat for each series, 8 minutes jogging between serieses.
 
Monday:
30 minute jog- first 5 minutes easy jogging. Had to stop a few times when I went too fast. Jogging very slowly up hill. Should start logging distance.
 
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