tosh – c2 3x(250m, 550m, 750m) max effort.  go as hard as possible and what ever that time is rest that same amount repeat 2 more times.  great cardio harder than i thought. clock choke – when opponent is in turtle position place stomach and chest on opponents back with hips close to opponents shoulders.  […]

warm up 10 min jog – 20 min running clock 4 clapping push ups, 8 swings (50 lbs), 12 bw squats.  after workout tabata push ups – lowest rep set was 5-8 at 7.  try to improve to 9 reps within 4 weeks.  great workout!

continued working on escaping the mount no gi.  two escapes were demoed, 1; opponent positions self in S mount – gable grip your hands push on opponents leg that is in S position (key is to push close to their foot/calf) bring knee through turn into opponent and take mount.  2; opponent takes side control […]

keep distance the same with each interval.  8×2 mins on with 1 min rest in between.  able to stay at 11.2 speed rounds 1-5, backed off on 6 at 10 speed, then completely rested on 7 then back to 11.2 on final round.  other than round 7 I felt good. at bjj we worked on […]

run 2×12 rest 2 mins between intervals – cover as much distance as possible.