| Date | Exercise | Notes |
| 30-Dec-2023 | 30 min zone 2 | 30 min zone 2 stairs at YMCA |
| 29-Dec-2023 | 8 min tabata | 8 min tabata with burpees at YMCA |
| 24-Dec-2023 to 28-Dec-2023 | Head cold and slight fever. | |
| Sat 23-Dec-2023 | 30 min yoga | 30 min BodyBalance at home |
| Fri 22-Dec-2023 | 8 min tabata 60 min BJJ | 8 min tabata with jump rope at WeWork 60 min BJJ open mat – rolls: Joey (brown), Angelo (brown), Gabriel (green), Austin (green), Mark (blue), Johan (brown) |
| Thu 21-Dec-2023 | 20 min yoga | 20 min BJJ yoga on YouTube |
| Wed 20-Dec-2023 | 30 min HIIT | 30 min Les Mills Grit #44 at WeWork |
| Mon 18-Dec-2023 | 60 min BJJ | 60 min BJJ class with Professor Alex – takedown warmups – closed guard king of the mat sparring for 30 min |
| Wed 12-Dec-2023 | 90 min BJJ | 60 min BJJ class with Sensei Xande – opp in headquarters trying knee cut to the right, bottom leg is dead and wrapped around outside of opp right leg, top leg is inside his legs with hook against his right cheek, left hand on opp right pant, right hand on opp collar, pull collar away to reposition your hips and angle your knees in correct direction – opp in headquarters trying knee cut to the right, same starting position as above, right hand pulls collar away, right foot pushes butt up and away, left foot goes on his right hip, right foot pushes his knee away, recover classic guard or other guard – opp in headquarters trying knee cut to the right, same starting position as above, knee cut almost complete, force your left knee as a knee shield, both hands block his left shoulder, right foot goes on his left hip, swivel around extended right foot to recover classic guard – opp in headquarters trying knee cut to the right, same starting position as above, knee cut almost complete, hang on to the right pant grip even as his knee comes across, right arm scoops under his left thigh, left hand encircles his right leg, enter deep half guard – rolls: Brian? (short blonde green belt), Mintz? (boxer white guy white belt), Johan (asian brown belt) with half guard practice |
| Mon 11-Dec-2023 | 90 min BJJ | 60 min BJJ class with Professor Alex – single leg X – single leg X: opp is standing, get to single leg X, hands on opp pants, hip twist towards X side to sweep him – single leg X: opp is standing, get to single leg X, push away from X side, push opp far knee away, switch foot that is pushing opp knee away, get up on elbow, get up and finish single leg takedown – single leg X: opp is sitting, get your butterfly hooks, get one same side collar grip, push him away, finish with straight foot lock – rolls: Mark x 2, spider for him, half for me |
| Sun 10-Dec-2023 | 20 min burpees + core | 50 burpees in 5 minutes, 5 minutes of planks |
| Fri 8-Dec-2023 | 60 min BJJ 60 min BJJ | 60 min open mat – rolls: Prof Alex, Jason (white guy purple belt), Paul (young white guy white belt), Angelo (Brazilian guy brown belt), Gabriel (young mexican guy green belt), Joey (white guy brown belt) 60 min BJJ private with Professor Alex – side control escapes: standard knee elbow, underhook escape, stiff arm escape – guard retention with stiff arm – guard retention, stay elegant – pull half to start sparring – counter weave pass from bottom half to regain knee shield – counter getting flattened in half by moving him overhead – knee lever sweep from bottom half if you can’t get underhook – deep half => pendulum legs => coyote – turtle to recover guard |
| Wed 6-Dec-2023 | 30 min Isomax | 30 min Isomax upper body pull strength at home |
| Mon Dec-4-2023 | 30 min Isomax | 30 min Isomax upper body push strength at home |
| Fri Dec-1-2023 | 60 min BJJ 60 min BJJ 30 min Isomax | 60 min open mat – rolls: Eric (white guy hip replacement purple belt), Paul (young guy white belt), Emilio (big buy no gi), Johan (purple belt, guard retention positional sparring) 60 min BJJ private with Professor Alex – sneaky collar choke with fist from bottom half guard, overhook with left arm, grab cross collar, right fist on next – butterfly sweep from bottom half – lapel through crotch single leg takedown from bottom half 30 min Isomax lower body strength at home |
| Sat Nov-25-2023 | 60 min BJJ | 60 min open mat – rolls: Julio (green), Mark (blue), CJ (thin Mexican purple), James (white guy black belt), Law (blue) |
| Wed Nov-22-2023 | 30 min Isomax | 30 min Isomax upper body pull strength at home |
| Mon Nov 20-2023 | 90 min BJJ 30 min Isomax | 90 min BJJ class with Professor Alex – knee elbow escape from side – underhook to belly down escape from side – rolls: Kate (visiting white belt), Norman (black guy with blue belt, aggressive), Pete (black guy with green belt, tapped with americana from top side control) 30 min Isomax upper body push strength at home |
| Sun Nov-19-2023 | 30 min Isomax | 30 min Isomax lower body strength at home (did not finish, micro muscle pull in lower back) |
| Thu Nov-16-2023 | 30 min Isomax | 30 min Isomax upper body strength at home |
| Wed Nov-15-2023 | 90 min BJJ | 90 min BJJ class with Professor Alex – butterfly guard sweep: same side collar and same side sleeve, push on bottom foot not hook foot, – rolls: Brandon (young, strong blue), Bill (Australian purple) |
| Mon Nov-13-2023 | 60 min BJJ | 60 min BJJ class with Professor Alex – butterfly guard sweep: same side collar and same side sleeve, push on bottom foot not hook foot, – butterfly guard sweep from standup – butterfly guard sweep to one side, opponent bases, react with shoulder crunch and butterfly guard sweep to other side |
| Sat Nov-4-2023 | 30 min Isomax | 30 min Isomax upper body strength at home |
| Mon Oct-31-2023 | 30 min Isomax | 30 min Isomax upper body strength at home |
| Tue Oct-24 2023 | 30 min Isomax | 30 min Isomax upper body strength at home |
| Mon Oct-23 2023 | 90 min BJJ | 90 min BJJ class with Sensei Xande – spider guard basics – lasso guard basics – passing the spider guard by pushing down and torreando – passing the lasso guard by knee cut |
| Sun Oct 22 2023 | 15 min Isomax | 15 min Isomax lower body strength at home – unfinished, head feeling dizzy |
| Fri Oct 20 2023 | 30 min Isomax | 30 min Isomax upper body strength at home |
| Tue Oct 17 2023 | 90 min BJJ | 90 min BJJ class with Sensei Xande – spider guard basics – spider guard sweep – rolls: heavy, short blue belt with curly brown hair, Eddie (older black guy brown belt), Julio |
| Sun Oct 15 2023 | 30 min Isomax | 30 min Isomax upper body strength at home |
| Sun Oct 8 2023 | 30 min Isomax | 30 min Isomax upper body strength at home |
| Fri Oct 6 2023 | 60 min BJJ | 60 min BJJ private with Professor Alex – positional sparring – side control top bottom – mount top bottom – back mount top bottom |
| Wed Oct 4 2023 | 45 min Isomax | 30 min Isomax lower body strength at home |
| Mon Oct 2 2023 | 60 min BJJ | 60 min BJJ class with Professor Felipe – side control – kesa gatame to side control 2/0 to back take – kesa gatame to side control 2/0 to lapel choke – partial rolls: Cam Ryan (white), Austin (white), Sagar? (blue) |
| Sun Oct 1 2023 | 30 min Isomax | 30 min Isomax upper body strength at home |
| Fri Sep 22 2023 | 30 min Isomax | 30 min Isomax upper body strength at home |
| Tue Sep 19 2023 | 45 min Isomax | 45 min Isomax lower body strength at home |
| Mon Sep 18 2023 | 90 min BJJ | 90 min BJJ class with Professor Alex – coyote guard fundamentals |
| Fri Sep 14 2023 | 45 min Isomax | 45 min Isomax upper body strength at home |
| Thu Sep 13 2023 | 60 min BJJ | 60 min BJJ private with Professor Alex 1. Deep half review – back take <> coyote half 2. Counter a weave smash pass by going deep half 3. Chair sweep from deep half 4. If opponent sits back against deep half, grab his leg and roll him back |
| Wed Sep 12 2023 | 90 min BJJ | 90 min BJJ class with Professor Alex -5 guard passes –torreando bull pass –jumping X pass –standard X –knee staple pass –old school stack pass from knee staple attempt -rolls –Alex blue belt –John blue belt |
| Tue Sep 12 2023 | 90 min BJJ | 90 min BJJ class with Sensei Xande -3 variations of the X-pass –45 and fade –jumping X –standard X -knee staple pass -old school pass -rolls –Steve Martinez look alike –Steve Martinez look alike |
| Mon Sep 11 2023 | 60 min IsoMax | 60 min IsoMax lower body strength at home |
| Sat Sep 9 2023 | 45 min IsoMax | 45 min IsoMax upper body strength at home |
| Sat Sep 2 2023 | 180 min cycling | 180 min bike ride in Monterrey CA |
| Thu Aug 31 2023 | 150 min BJJ 30 min IsoMax | 90 min BJJ class with Professor Alex 1. Side control survival: comb hair, frame, bridge to establish frame 2. Side control knee elbow escape 3. Side control belly down escape 4. Rolls 4.1. Austin (white): let him work top control 60 min BJJ private with Professor Alex 1. Back take from turtle 2. Submissions from back: clock, RNC, bow and arrow 3. Crucifix from top turtle 30 min IsoMax upper body strength at home |
| Wed Aug 30 2023 | 90 min BJJ | 90 min BJJ class with Professor Alex 1. Side control knee elbow escape 1.1. Use forearm to defeat crossface 1.2. Comb your hair to defeat crossface 1.3. Keep knee to his hip, ready to insert 1.4. One arm high and one arm low 1.5. Stay on one shoulder blade, never flattened on two 2. Side control belly down escape 2.1. Slide hand inside opponent armpit 2.2. Scissor legs to go belly down 2.3. Extend legs away from opponent 3. Rolls 3.1. John: lots of getting smashed in half/side/mount, combing hair was huge 3.2. Steve: flow roll 3.3. Julio: lots of top control of Julio, some danger of triangle and omoplata from Julio |
| Tue Aug 29 2023 | 45 min Isomax 30 min zone 2 | 45 min Isomax lower body strength at home 30 min zone 2 stairs at YMCA |
| Mon Aug 28 2023 | 90 min BJJ | 90 min BJJ class with Sensei Xande 1. Side control survival (opponent is on left) 1.1. Left knee tight to opponent left hip to prevent mount and knee on belly 1.2. Left elbow is tight to your body, trying to establish knee-elbow connection 1.3. Right elbow is tight to your body, right hand is on your chest or grabbing same side collar ready to straight arm, right hand can also cup his left bicep to prevent a cross face 1.4. Shrimp away repeatedly to create space 2. Mount escape via kipping 2.1. Hands grab his belt by his belly 2.2. Feet come up close to your butt 2.3. Explosive bridge and extend your arms 2.4. Insert knees and drop him into your butterfly guard 3. Rolls 3.1. Julio: over-under pass, top pressure 3.2. Ryan: slow roll-through sweep, top pressure, rolled me over, defended head-arm choke 3.3. Julio: practiced side and back escapes |
| Sat Aug 26 2023 | 30 min zone 2 | 30 min zone 2 stairs at YMCA |
| Mon Aug 21 2023 | 90 min BJJ | 90 min BJJ class with Professor Alex 1. From classic guard, clamp shoulder 1.1. Get armbar 1.2. If he defends against armbar by hugging your leg, transition to omoplata 2. To defend against omoplata, lazy forward roll, but open legs midway instead of rolling through. 3. Rolls 3.1. Roll with Joey: stuck defending from inside closed 3.2. Roll with John (250 lb blue): good job escaping mount and getting back, unable to submit from the back 3.3. Roll with Mark: unable to execute over-under pass while defending against triangle |
| Sat Aug 19 2023 | 20 min Isomax | 20 min Isomax at home -deadlift -bent rows -shoulder press |
| Thu Aug 17 2023 | 60 min BJJ | 60 min BJJ private with Professor Alex 1. From knee shield half, get elegant, put right foot on opp left hip, close guard to get side guard, left hand grabs back of opp belt, right hand pushes opp head, left foot comes across, omoplata 2. From knee shield half, get elegant, put right foot on opp left hip, close side guard, left arm traps opp right arm, left knee clamps down on opp right shoulder, arm bar 3. From knee shield half, get elegant, put right foot on opp left hip, close side guard, left arm traps opp right arm, cross collar choke 4. To finish armbar from mount, figure four your legs to put pressure on opp wrists |
| Mon Aug 14 2023 | 60 min BJJ | 60 min BJJ class with Professor Felipe 1. Arm bar from closed guard 2. Triangle from closed guard 3. Partial sparring with Sagi (blue belt) |
| Sat Aug 12 2023 | 30 min zone 2 | 30 min zone 2 stairs at YMCA |
| Thu Aug 10 2023 | 60 min BJJ | 60 min BJJ private with Professor Alex 1. Review over-under pass details 2. Review what to do when flattened on bottom half: pull opponent upward |
| Wed Aug 9 2023 | 90 min BJJ | 90 min BJJ class with Sensei Xande 1. Opponent single leg, sprawl and back take 2. Coyote guard: roll through sweep, shuck to back take, single leg 3. Brian (visiting blue): from bottom half, got caught in Americana twice 4. Joey: tried over-under pass several times with no success, got choked, got triangled, got inverted armbarred 5. Julio: flow roll to drill half guard |
| Mon Aug 7 2023 | 90 min BJJ | 90 min BJJ class with Sensei Xande 1. Judo foot sweep warmup 2. Half guard to back take 3. Half guard, opponent whizzers, roll through sweep 4. Esgrima half-guard pass 5. Rolls: David (visiting blue), Mark, Angelo |
| Thu Aug 3 2023 | 60 min BJJ | 60 min BJJ private with Professor Alex 1. Staight foot lock 2. Quiz on submissions from mount, side, closed guard 3. Quiz on half-guard sweeps and back-takes 4. Quiz on deep half sweeps and back-takes 5. Over under pass |
| Wed Aug 1 2023 | 90 min BJJ | 90 min BJJ class with Professor Alex 1. Knee staple pass 2. Knee staple pass to opposite side 3. Rolls: Rhett (visiting white belt), Ryan, Angelo, |
| Mon Jul 31 2023 | 60 min BJJ | 60 min BJJ class with Professor Felipe 1. Guard pass against lasso guard |
| Sat Jul 29 2023 | 45 min kettlebell | 45 min kettlebell workout from Bulletproof BJJ -Day 1 Posterior Chain |
| Wed Jul 26 2023 | 30 min zone 2 | 30 min zone 2 stairs at YMCA |
| Wed Jul 19 2023 | 30 min walking | 30 min walking at YMCA |
| Wed Jul 19 2023 | 90 min BJJ | 90 min BJJ class with Professor Felipe 1. Torreando pass 2. Torreando pass, opponent grabs a single leg, slide into side control, opponent gets to elbow, take his back and finish with bow and arrow choke 3. Escape from bow and arrow choke, by turning into opponent 4. Rolls: Alex (blue), Norman (blue), Steve (purple) |
| Mon Jul 17 2023 | 90 min BJJ | 90 min BJJ class with Professor Felipe 1. Torreando pass 2. Opponent does torreando pass, recover open guard 3. Torreando pass, opponent grabs a single leg, slide into side control 4. Torreando pass, opponent grabs a single leg, slide into side control, opponent gets to elbow, take his back and finish with bow and arrow choke 5. Rolls: Alex (blue), Austin (white), Isabella (purple, visitor), Mark (blue), female blue visitor |
| Thu Jul 13 2023 | 60 min BJJ | 60 min BJJ private with Professor Alex 1. How to pull half-guard: get a lapel grip and slide into half guard like you’re doing a soccer slide tackle; okay to get to one elbow and slide in 2. How to avoid getting kimura from bottom half: hide that hand under his thigh 3. How to avoid getting mounted from bottom half when he’s sitting back: get your right elbow inside his left dropping knee and push his left knee out, get into deep half as he tries to mount 4. Review of the basic deep half sweep: one way or the other 5. From bottom half, control his far arm to avoid him controlling your head and flattening you out 6. Don’t let him get an underhook or he’ll flatten you out. |
| Wed Jul 12 2023 | BJJ Belt Promotion | Promoted to blue belt |
| Wed Jul 12 2023 | 90 min BJJ | 60 min BJJ class with Sensei Xande 1. Quarter mount to mount 2. Quarter mount to mount to Saulo choke 3. Quarter mount to mount to mounted armbar 4. Quarter mount to mount to giftwrap to back take Rolls: Steve Martinez (purple), Colby (brown) |
| Mon Jul 11 2023 | 90 min BJJ | 60 min BJJ class with Sensei Xande 1. Opponent grabs a head-inside single leg, takedown with uchi mata 2. Opponent grabs a head-outside single leg, takedown by pushing his spine down with your elbow and circling around his back 3. From top mount, cross collar choke, one hand cross grips, other hand goes around his head to get a grip then circles in front to finish 4. From top mount, arm bar, center of gravity is off center to counter trap-and-roll and to quickly move to technical mount 5. From bottom mount, knee elbow escape 6. Rolls: Mark, Alejandro (ended in top mount), Austin (finished with paper cutter choke from side) |
| Fri Jul 7 2023 | 30 min BJJ | 30 min open mat 1. Alex blue belt 2. old guy with beard purple belt |
| Wed Jul 5 2023 | 30 min zone 2 | 30 min zone 2 stairs at YMCA |
| Mon Jul 3 2023 | 30 min zone 2 | 30 min zone 2 stairs at YMCA |
| Thu Jun 30 2023 | 60 min BJJ | 60 min BJJ private with Professor Alex 1. What if I’m stuck under bottom half of a heavy player? -From bottom half, try to get to deep half. Then execute a deep half sweep. 2. What’s a good go-to submission from side control? -Use the over under sweep to get to side control. Then execute a paper cutter choke. 3. What’s an effective guard pass from top half? -From top half, pinch your knees together. Drop your hips but not all the way to the floor. Then crab walk towards his front to rotate his legs forward and prevent his hook from blocking your pass. Then put your right hand on his knee to block. Slide into mount. |
| Wed Jun 29 2023 | 45 min BJJ | 45 min BJJ class with Professor Felipe 1. Guard pulling 2. Guard pulling into arm bar 3. Guard pulling into triangle 4. Positional partial sparring |
| Fri Jun 23 2023 | 60 min yoga | 60 min Body Balance at YMCA |
| Thu Jun 22 2023 | 60 min yoga 60 min BJJ | 60 min Body Balance at home 60 min BJJ private with Professor Alex |
| Mon Jun 20 2023 | 45 min BJJ | 45 min BJJ class with Professor Felipe 1. Passing spider guard 2. Passing from headquarters |
| Mon May 29 2023 | 4 hours yardwork | 4 hours pulling bastard cabbage and johnson grass in Marble Falls. |
| Thu May 25 2023 | 90 min BJJ 60 min BJJ | 90 min BJJ class with Sensei Xande 1. Armlock from mount 2. Rolling armlock from mount 3. Mount > giftwrap > backtake > armlock 60 min BJJ private with Professor Alex 1. You’re in bottom side control and your opponent is heavy on you, with good base, and sitting away from the trap leg. What do you do? Put one arm close to you, hand close to your hip. Bump him with your knees into deep half. 2. You’re in mount and can’t find a submission. What do you do? Get low and heavy, leaning to one side. Trap his elbow and using your weight, bring that elbow across his chest and bear down. Use that entry to attempt an armlock from mount. 3. You’re in bottom half and none of your sweeps are working. What do you do? Keep your frame against his shoulder. Scoot out to make space. Insert your hook to transition to butterfly. Grab his posted arm and collapse it as you lift your butterfly hook and sweep into mount. 4. Review of chair sweep from bottom half. 5. You’re in bottom half and your opponent is starting a smash pass on you, with one hand in a leg weave. What do you do? Your top leg is actually free, so crunch inward to move your top knee away from the weave and swing it over the top, all the way around to your opponent’s hip and recover guard. If space is tight, then keep your top knee bent as you swing your knee away from the weave, then across his face (careful) and then up against his shoulder to force open his leg weave attempt. |
| Tue May 23 2023 | 30 min zone 2 15 min core | 30 min zone 2 stairs at YMCA 15 min Les Mills core strength at YMCA |
| Mon May 22 2023 | 60 min yoga 90 min BJJ | 60 min Body Balance at YMCA 90 min BJJ class with Sensei Xande 1. Climbing armlock from guard 2. Armlock from mount 3. Choke from technical mount 3.1. Similar mechanics to bow and arrow 4. Bow and arrow choke from back |
| Sun May 21 2023 | 30 min yoga | 60 min Body Balance at home |
| Thu May 18 2023 | 60 min BJJ | 60 min BJJ private with Professor Alex |
| Wed May 17 2023 | 60 min BJJ | 60 min BJJ class with Professor Alex |
| Mon May 15 2023 | 60 min yoga 90 min BJJ | 60 min Body Balance at YMCA 90 min BJJ class with Sensei Xande 1. Bottom half guard sweep to trap leg side 2. Bottom half guard sweep to non-trap leg side 3. Bottom half guard elbow escape to recover guard 4. Bottom half guard recover knee shield 5. Top half guard maintain base 6. Top half guard cradle leg to maintain control 7. Top half guard, opponent hugs, transition to mount 8. Top half guard, opponent arm over head, transition to mount, arm-head choke |
| Thu May 11 2023 | 60 min BJJ | 60 min BJJ private with Professor Alex 1. Stack passing review 1.1. Knee staple 1.2. Old school 1.3. Miragaia (over under) 2. Avoiding triangles 3. Deep half basics 3.1. |
| Wed May 10 2023 | 60 min yoga 90 min BJJ | 60 min Body Balance at YMCA 90 min BJJ class with Sensei Xande 1. Stack pass (w and w/o choke) 2. Knee staple pass 3. Miragaia pass 4. Double under pass 5. Rolls: Australians white belt, Brandon |
| Tue May 9 2023 | 30 min zone 2 15 min core | 30 min zone 2 stairs at YMCA 15 min core strength at YMCA |
| Mon May 8 2023 | 60 min yoga 90 min BJJ | 60 min Body Balance at YMCA 90 min BJJ class with Sensei Xande 1. Stack pass (w and w/o choke) 2. Knee staple pass 3. Miragaia pass 4. Rolls: two Australians, Julio |
| Sat May 6 2023 | 30 min zone 2 15 min core | 30 min zone 2 stairs at YMCA 15 min Les Mills core strength at YMCA |
| Fri May 5 2023 | 20 min zone 2 | 20 min zone 2 stairs at YMCA |
| Wed May 3 2023 | 30 min zone 2 15 min core | 30 min zone 2 stairs at YMCA 15 min Les Mills core strength at YMCA |
| Mon May 1 2023 | 60 min yoga | 60 min Body Balance at YMCA |
| Sun Apr 30 2023 | 30 min zone 2 15 min core | 30 min zone 2 treadmill at YMCA 15 min Les Mills core strength at YMCA |
| Thu Apr 27 2023 | 45 min BJJ | 45 min BJJ private with Professor Alex -review of back takes from half guard |
| Wed Apr 26 2023 | 60 min yoga 120 min BJJ | 60 min Body Balance at YMCA 120 min BJJ class with Coach Cameron 1. Rear naked choke fundamentals 2. Bow and arrow choke fundamentals 3. Rolls: Steve (partial sparring from back), Julio |
| Tue Apr 25 2023 | 30 min zone 2 15 min core strength | 30 min zone 2 stairmaster at YMCA 15 min Les Mills core strength at YMCA |
| Mon Apr 24 2023 | 120 min BJJ | 120 min BJJ class with Coach Cameron 1. Back escape philosophy and fundamentals 2. Rolls: Lathe and Mark (his knee popped) |
| Sun Apr 23 | 30 min zone 2 10 min core strength | 30 min zone 2 treadmill at YMCA 10 min core strength at YMCA |
| Thu Apr 20 | 30 min zone 2 10 min core strength | 30 min zone 2 stairmaster at YMCA 10 min core strength at YMCA |
| Wed Apr 19 | 60 min yoga 90 min BJJ | 60 min Body Balance at YMCA 60 min BJJ class with Sensei Xande 1. Elbow escape from bottom side 2. Ghost escape from bottom side 3. Belly down escape from bottom side 4. Papercutter choke from top side 5. Armbar from top side 6. Kimura from top side crucifix 7. Rolls: Steve Martinez, Jessica, Mark |
| Tue Apr 18 | 60 min BJJ | 60 min BJJ private with Professor Alex -review of Danaher Half Guard instructional -summary of this week’s lessons on mount (get high, isolate arm, Saolo choke, grapevine) |
| Mon Apr 17 | 60 min yoga 30 min zone 2 | 60 min Body Balance at YMCA 30 min zone 2 stairmaster at YMCA |
| Sat Apr 15 | 30 min yoga | 30 min Body Balance at home |
| Fri Apr 14 | 30 min yoga | 30 min Body Balance at home |
| Thu Apr 13 | 60 min yoga 30 min zone 2 | 60 min Body Balance at YMCA 30 min zone 2 stairmaster at YMCA |
| Wed Apr 12 | 60 min yoga 30 min zone 2 | 60 min Body Balance at YMCA 30 min zone 2 stairmaster at YMCA |
| Tue Apr 11 | 30 min zone 2 | 30 min zone 2 stairmaster at YMCA |
| Mon Apr 10 | 60 min yoga 30 min zone 2 | 60 min Body Balance at YMCA 30 min zone 2 stairmaster at YMCA |
| Sat Apr 8 | 30 min zone 2 | 30 min zone 2 stairmaster at YMCA |
| Fri Apr 7 | 30 min yoga | 30 min Body Balance at YMCA Back still sore but feeling better |
| Wed Apr 5 | 60 min BJJ | 60 min BJJ class with Professor Alex 1. How to get to De La Riva from classic guard 2. Technical stand up to De La Riva to sweep opponent 3. Balloon sweep from De La Riva 4. Single leg takedown from De La Riva 5. Rolls: Ryan, lower back was injured during warmup or technique |
| Tue Apr 4 | 60 min BJJ | 60 min BJJ class with Professor Alex 1. How to get to De La Riva from classic guard 2. Technical stand up to De La Riva to sweep opponent 3. Balloon sweep from De La Riva 4. Single leg takedown from De La Riva 5. Back take from De La Riva |
| Mon Apr 3 | 60 min yoga 60 min BJJ | 60 min Body Balance at YMCA 60 min BJJ class with Professor Alex 1. How to get to De La Riva from classic guard 2. Technical stand up to De La Riva to sweep opponent 3. Balloon sweep from De La Riva 4. Single leg takedown from De La Riva 5. Rolls: Julio, lower back and lower abdominals sore, probably slightly injured |
| Thu Mar 30 | 60 min BJJ | 60 min BJJ private with Professor Alex -how to counter smash when in bottom side with underhook: go deep half -40 min rolling |
| Wed Mar 29 | 60 min yoga 90 min BJJ | 60 min Body Balance at YMCA 90 min BJJ class with Professor Alex 1. Single X guard from classic guard 2. Single X guard, sweep towards trapped leg 3. Single X guard, sweep towards free leg 4. Rolls: Julio, George, Joey |
| Tue Mar 28 | 60 min BJJ 20 min strength | 60 min BJJ class with Professor Alex 1. Single X guard from classic guard 2. Single X guard, hip bump sweep towards trapped leg 3. Single X guard, knee push sweep towards free leg 4. Single X guard, hip bump sweep towards trapped leg, foot lock 20 min isometrics training at YMCA 1. Leg Press 2. Military Press 3. Chest Flies 4. Leg Raises (not isometric) |
| Mon Mar 27 | 60 min yoga 90 min BJJ | 60 min Body Balance at YMCA 90 min BJJ class with Professor Alex 1. Single X guard from classic guard 2. Single X guard, sweep towards trapped leg 3. Single X guard, sweep towards free leg 4. Rolls: Mark, Austin |
| Thu Mar 23 | 60 min BJJ 20 min strength | 60 min BJJ private with Professor Alex 1. Cross collar choke from closed guard using armwrap -start from closed guard -bump op forward to force op hands on mat -left hand blocks op right biceps -right arm overhooks op left arm -right hand grabs op cross collar, palm up -left hand grabs op cross collar, deep, palm down -finish by pulling left hand down and to the mat 2. Bail to omoplata from cross collar choke closed guard -op blocks cross collar choke above -left hand knuckles push op neck away -right foot swings around past op left ear to start omoplata -grab op belt to lift yourself up -grab op right shoulder to lift self up -finish omoplatas with both feet facing away from op 3. Clock choke from back take -start from back take to op left hip -stay low by op left hip -left foot bases out and right knee fills the gap between op left elbow and left knee -right hand goes under op right armpit to grab op right collar -right hand passes op right collar to left hand -right foot shoots forward and right elbow drops to the mat next to op right ear -squeeze 4. Bail to one hand collar choke from clock choke -from clock choke attempt with op in turtle -right knee pushes his left elbow away from his body -left foot comes across to capture op left arm -op left arm now in tight squeeze between legs -left hand comes across to grab op right collar for one hand choke -or finish armbar on op left arm -or grab op right arm and put op into crucifix 20 min isometrics training at YMCA 1. Squat 2. Lat Pulldown 3. Leg Press |
| Wed Mar 22 | 60 min yoga | 60 min Body Balance at YMCA |
| Mon Mar 20 | 60 min yoga 90 min BJJ | 60 min Body Balance at YMCA 90 min BJJ class with Sensei Xande 1. Three judo throws: ippon seoi nage, ?, koshi guruma 2. How to open De La Riva guard and move to head quarters: straighten leg and bend knee outside 3. Knee slide pass through De La Riva: keep hips off mat while sliding 4. X pass 5. Outside X pass 6. Rolls: Alex, Mark, Mark Tips: after you get underhook in bottom half move quickly, to prevent giving up the underhook from bottom half put your ear to OP chest, |
| Thu Mar 16 | 60 min BJJ 60 min BJJ | 60 min BJJ class with Sensei Xande 1. Classic cross collar choke from guard 2. Ziptie or Magretti choke 3. Loop choke 4. Cross collar choke to arm bar 5. Three judo throws 5.1. Ippon Seoi Nage 5.2. Morote Gari 5.3. Koshi Guruma 60 min BJJ private with Professor Alex |
| Wed Mar 15 | 30 min yoga 90 min BJJ | 30 min Body Balance on Les Mills+ app 90 min BJJ class with Sensei Xande 1. Cross collar choke from butterfly and closed 2. Kimura from half guard |
| Tue Mar 14 | 20 min strength | 30 min isometrics training at YMCA 1. Machine lat pulldown 2. Machine chest press 3. Machine leg press |
| Thu Mar 9 | 60 min BJJ 30 min strength | 60 min BJJ private with Professor Alex 30 min isometrics training at YMCA 1. Squat 2. Bench 3. Military press 4. Chest flies |
| Wed Mar 8 | 60 min yoga 90 min BJJ | 60 min Body Balance at YMCA 90 min BJJ class with Sensei Xande 1. Side to side armlocks from closed guard 2. Traditional arm lock from closed guard 3. Muscle sweep when opponent stands 4. Omoplata when muscle sweep blocked by opponent 5. Omoplata when opponent stands 6. Rolls: Tiger, Julio, Tiger, Steve Martinez |
| Tue Mar 7 | 60 min BJJ 30 min strength | 60 min BJJ class with Sensei Xande 1. Open closed guard 2. Traditional arm lock from closed guard 3. High guard to arm lock from closed guard 4. Pendulum sweep from closed guard 5. Light sparring: Julio 30 min isometrics training at YMCA 1. Squat 2. Military Press 3. Chest flies 4. Lat pulldown |
| Mon Mar 6 | 60 min yoga 90 min BJJ | 60 min Body Balance at YMCA 90 min BJJ class with Sensei Xande 1. Open closed guard 2. Traditional arm lock from closed guard 3. High guard to arm lock from closed guard 4. Pendulum sweep from closed guard 5. Bonus tips from Xande for half guard 6. Sparring: Ryan, Mark |
| Thu Mar 2 | 60 min BJJ 30 min strength | 60 min BJJ lesson with Professor Alex 1. 2. Long roll session |
| Mon Feb 27 | 60 min yoga 90 min BJJ | 60 min Body Balance at YMCA 90 min BJJ class with Professor Alex 1. Pull guard (Adam) 2. When opponent pulls guard, knee slide pass (Adam) 3. When opponent knee slide passes, catch in half guard, bikini guard to either back take or single leg takedown (Adam) 4. Sparring: Julio, Brad?, Wes |
| Sun Feb 26 | 60 min Body Pump | 60 min Body Pump at YMCA |
| Sat Feb 25 | 60 min PT | 60 min PT at YMCA |
| Wed Feb 22 | 10 min BJJ | 10 min BJJ class with Professor Alex (lower back strain) |
| Tue Feb 21 | 60 min BJJ | 60 min BJJ private with Professor Alex (see notebook) |
| Mon Feb 20 | 60 min yoga 90 min BJJ | 60 min Body Balance at YMCA 90 min BJJ class with Professor Alex 1. Torreando pass to the right 1.1. Grab pants inside of both knees 1.2. Push both knees down 1.3. Left foot takes a big step across to opponent left hip 1.4. Right foot takes a step to re-establish base 1.5. Left knee lands on opponent belly 2. Another torreando to the right 2.1. Frame right arm against opponent left knee 2.2. Push down opponent left knee as you circle right 2.3. Drop right shoulder to opponent belly as you keep right arm straight against opponent left knee 3. Another torreando pass to the right 3.1. Try to torreando by pushing knees down 3.2. Opponent sits up 3.3. Left hand stays on opponent right knee 3.4. Right hand grabs same side opponent collar 3.5. Left hand pushes opponent right knee 3.6. Right hand pulls opponent collar 3.7. Left foot takes a big backstep 4. Knee staple to the right 4.1. Start in opponent’s closed guard 4.2. Stand up 4.3. Open opponent closed guard 4.4. Left shin staples opponent right leg 4.5. Right foot takes a big backstep 4.6. Scissor legs to secure side control 5. Sparring: Julio, Professor Alex |
| Thu Feb 9 | 60 min PT 50 min BJJ | 60 min PT at YourPTDoc 50 min BJJ private with Professor Alex 1. Half guard review 2. Coyote guard 3. Roll through sweep 4. Over under pass after roll through sweep 5. Backdoor from coyote guard 6. Kimura from half guard |
| Wed Feb 8 | 60 min PT | 60 min PT at YMCA |
| Tue Feb 7 | 60 min BJJ | 60 min BJJ with Sensei Xande 1. Hip drag: your near arm goes across opponent’s back and grabs opposite collar; pull opponent diagonally to rear hip; insert foot; roll opponent over 2. Bow and arrow choke |
| Sun Feb 5 | 60 min PT | 60 min PT at Gold’s Gym |
| Wed Feb 1 | 30 min PT | 30 min PT at home |
| Tue Jan 31 | 30 min PT | 30 min PT at home |
| Sat Jan 28 | 60 min PT | 60 min PT exercises at YMCA -stretches -Turkish getups x5 -chinups -dips -leg raises |
| Fri Jan 27 | 90 min BJJ | 30 min open mat at Six Blades 60 min BJJ private with Professor Alex 1. Elbow escape out of S mount 2. Passing spider guard by grabbing pants and walking back 3. Deep half rollover sweep 4. Coyote guard 5. Half guard to single leg 6. Half guard to backdoor back take |
| Thu Jan 26 | 60 min PT | 60 min PT session at YourPTDoc |
| Tue Jan 24 | 60 min PT | 60 min PT exercises at YMCA |
| Mon Jan 23 | 60 min yoga 80 min BJJ | 60 min Body Balance at YMCA 80 min BJJ with Professor Felipe 1. Armbar from mount 2. Pendulum sweep from guard to mount 3. Pendulum sweep to mount to armbar |
| Sun Jan 22 | 50 min PT | 50 min PT exercises at YMCA |
| Sat Jan 21 | 30 min PT | 30 min PT exercises at home |
| Fri Jan 20 | 30 min PT | 30 min PT exercises at home |
| Thu Jan 19 | 60 min BJJ private 60 min PT | 60 min BJJ private with Professor Alex 1. Coyote guard sweep 2. Deep half guard rollover sweep 2.1. If opponent sprawls 2.2. Reverse to dogfight 2.3. Reverse again to rollover sweep 3. Clock choke (instead of taking the back) 3.1. Opponent in turtle 3.2. Insert knee 3.3. Grab lapel across front of throat 3.4. Face to mat 3.5. Walk forward |
| Wed Jan 18 | 60 min yoga 20 min PT 60 min BJJ class | 60 min Body Balance at YMCA 20 min PT at YMCA 60 min BJJ class with Sensei Xande: Side Control Escapes 1. Knee elbow escape 2. Knee elbow escape when opponent leans in on knee shield 3. Light sparring |
| Tue Jan 17 | 20 min PT | 20 min PT at home |
| Mon Jan 16 | 60 min yoga 20 min PT 60 min BJJ class | 60 min Body Balance at YMCA 20 min PT at YMCA 60 min BJJ class with Sensei Xande: Side Control Escapes 1. Traditional belly down 2. Belly down from shiho 3. Running escape |
| Sat Jan 14 | 45 min yoga | 45 min Body Balance at YMCA for Lan’s final video |
| Fri Jan 13 | 90 min BJJ open mat | 90 min BJJ open mat |
| Thu Jan 12 | 60 min BJJ class 60 min BJJ private 60 min PT | 60 min BJJ Class with Professor Alex 1. Single leg takedown 2. Single leg takedown counters 2.1. Whizzer + leg to the inside + push head down + sprawl + back take 2.2. Grab belt + leg to the outside + foot to the mat + rotate and hip throw 3. Whizzer counter? 3.1. Backwards roll 60 min BJJ private with Professor Alex 1. Coyote guard back take 2. Deep half guard sweep |
| Wed Jan 11 | 20 min PT 45 min yoga | 20 min at-home PT for pulled right hamstring 45 min Body Balance at YMCA as Lan prepares for final video 5 Navy Seal burpees |
| Tue Jan 10 | 20 min PT 45 min yoga | 20 min at-home PT for pulled right hamstring 45 min Body Balance at YMCA as Lan prepares for final video 5 Navy Seal burpees |
| Mon Jan 9 | 60 min Six Blades BJJ 45 min yoga | Professor Felipe Just techniques, no sparring. 1. Single leg 2. Top turtle control 3. Top turtle to bow and arrow choke 45 min Body Balance at YMCA as Lan prepares for final video |
| Sun Jan 8 | 45 min yoga | 45 min Body Balance at YMCA as Lan prepares for final video |
| Fri Jan 6 | 300 min walking, 45 min yoga | 300 min walking in the morning to accelerate ketosis for weekend fast. 45 min Body Balance at YMCA as Lan prepares for final video. |
| Thu Jan 5 | 60 min physical therapy, 45 min yoga | 60 min physical therapy with Gabriel Dunham YourPTDoc on hamstring. 45 min Body Balance at YMCA as Lan prepares for final video. |
| Wed Jan 4 | 60 min Six Blades BJJ | Just techniques, no sparring. Sensei Xande 1. Pull guard to armlock. 2. Pull guard, opponent reacts, bail to single leg |
| Tue Jan 3 | 10 min rowing 15 min swimming YMCA | Patrick recommends a swimming snorkel. Two padlocks needed (gym bag + computer bag). |
| Mon Jan 2 2023 | 90 min Six Blades BJJ | Sensei Xande Jump guard to body lock to osoto gari Opponent breaks grip, bail jump guard to single leg Pull guard to armbar: right hand has same side collar grip, left hand has a grip behind elbow, left foot on opponent’s hip, pull guard, fall to left glute, right leg secures opponent’s upper back, left arm comes across face, right hand leaves collar and grabs wrist, left hand grabs wrist, finish Started to spar with Mark but tweaked my right hamstring and watched the rest of sparring sessions |