turtle sweeps – should your opponent have the opportunity to take the back the following sweep(s) can be used to gain side control.  while in turtle position, trap opponent’s arm (the arm that is over your back) kick your leg closest to opponent’s leg behind you and roll into opponent while at same time throwing […]

warm up 6 mins on treadmill rest for 2 mins then start workout – run 12 mins rest 2 mins run another 12 mins cover as much distance as possible. i was able to cover 4.85 miles total, 3.85 miles during actual workout.  bpm ranged from 136 during rest up to 173 at end of […]

warm up on treadmill 5 mins at 7 speed then 10 mins at 9 speed, covered just over 2 miles.  workout – 7 rds of thrusters and push-ups (BW). my first 2 rds thruster weight @ 95 lbs, 3 rd @ 85 lbs, rds 4-6 @ 75 lbs last rd @ 65 lbs – 10 […]