Ben’s 2023 Fitness Log

2022 Fitness Log

DateExerciseNotes
30-Dec-202330 min zone 230 min zone 2 stairs at YMCA
29-Dec-20238 min tabata8 min tabata with burpees at YMCA
24-Dec-2023 to 28-Dec-2023Head cold and slight fever.
Sat 23-Dec-202330 min yoga30 min BodyBalance at home
Fri 22-Dec-20238 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-202320 min yoga20 min BJJ yoga on YouTube
Wed 20-Dec-202330 min HIIT30 min Les Mills Grit #44 at WeWork
Mon 18-Dec-202360 min BJJ60 min BJJ class with Professor Alex
– takedown warmups
– closed guard king of the mat sparring for 30 min
Wed 12-Dec-202390 min BJJ60 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-202390 min BJJ60 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-202320 min burpees + core50 burpees in 5 minutes, 5 minutes of planks
Fri 8-Dec-202360 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-202330 min Isomax30 min Isomax upper body pull strength at home
Mon Dec-4-202330 min Isomax30 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-25-202360 min BJJ60 min open mat
– rolls: Julio (green), Mark (blue), CJ (thin Mexican purple), James (white guy black belt), Law (blue)
Wed Nov-22-202330 min Isomax30 min Isomax upper body pull strength at home
Mon Nov 20-202390 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-19-202330 min Isomax30 min Isomax lower body strength at home (did not finish, micro muscle pull in lower back)
Thu Nov-16-202330 min Isomax30 min Isomax upper body strength at home
Wed Nov-15-202390 min BJJ90 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-13-202360 min BJJ60 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-4-202330 min Isomax30 min Isomax upper body strength at home
Mon Oct-31-202330 min Isomax30 min Isomax upper body strength at home
Tue Oct-24 202330 min Isomax30 min Isomax upper body strength at home
Mon Oct-23 202390 min BJJ90 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 202315 min Isomax15 min Isomax lower body strength at home
– unfinished, head feeling dizzy
Fri Oct 20 202330 min Isomax30 min Isomax upper body strength at home
Tue Oct 17 202390 min BJJ90 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 202330 min Isomax30 min Isomax upper body strength at home
Sun Oct 8 202330 min Isomax30 min Isomax upper body strength at home
Fri Oct 6 202360 min BJJ60 min BJJ private with Professor Alex
– positional sparring
– side control top bottom
– mount top bottom
– back mount top bottom
Wed Oct 4 202345 min Isomax30 min Isomax lower body strength at home
Mon Oct 2 202360 min BJJ60 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 202330 min Isomax30 min Isomax upper body strength at home
Fri Sep 22 202330 min Isomax30 min Isomax upper body strength at home
Tue Sep 19 202345 min Isomax45 min Isomax lower body strength at home
Mon Sep 18 202390 min BJJ90 min BJJ class with Professor Alex
– coyote guard fundamentals
Fri Sep 14 202345 min Isomax45 min Isomax upper body strength at home
Thu Sep 13 202360 min BJJ60 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 202390 min BJJ90 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 202390 min BJJ90 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 202360 min IsoMax60 min IsoMax lower body strength at home
Sat Sep 9 202345 min IsoMax45 min IsoMax upper body strength at home
Sat Sep 2 2023180 min cycling180 min bike ride in Monterrey CA
Thu Aug 31 2023150 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 202390 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 202345 min Isomax

30 min zone 2
45 min Isomax lower body strength at home

30 min zone 2 stairs at YMCA
Mon Aug 28 202390 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 202330 min zone 230 min zone 2 stairs at YMCA
Mon Aug 21 202390 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 202320 min Isomax20 min Isomax at home
-deadlift
-bent rows
-shoulder press
Thu Aug 17 202360 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 202360 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 202330 min zone 230 min zone 2 stairs at YMCA
Thu Aug 10 202360 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 202390 min BJJ90 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 202390 min BJJ90 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 202360 min BJJ60 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 202390 min BJJ90 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 202360 min BJJ60 min BJJ class with Professor Felipe
1. Guard pass against lasso guard
Sat Jul 29 202345 min kettlebell45 min kettlebell workout from Bulletproof BJJ
-Day 1 Posterior Chain
Wed Jul 26 202330 min zone 230 min zone 2 stairs at YMCA
Wed Jul 19 202330 min walking30 min walking at YMCA
Wed Jul 19 202390 min BJJ90 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 202390 min BJJ90 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 202360 min BJJ60 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 2023BJJ Belt PromotionPromoted to blue belt
Wed Jul 12 202390 min BJJ60 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 202390 min BJJ60 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 202330 min BJJ30 min open mat
1. Alex blue belt
2. old guy with beard purple belt
Wed Jul 5 202330 min zone 230 min zone 2 stairs at YMCA
Mon Jul 3 202330 min zone 230 min zone 2 stairs at YMCA
Thu Jun 30 202360 min BJJ60 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 202345 min BJJ45 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 202360 min yoga60 min Body Balance at YMCA
Thu Jun 22 202360 min yoga
60 min BJJ
60 min Body Balance at home
60 min BJJ private with Professor Alex
Mon Jun 20 202345 min BJJ45 min BJJ class with Professor Felipe
1. Passing spider guard
2. Passing from headquarters
Mon May 29 20234 hours yardwork4 hours pulling bastard cabbage and johnson grass in Marble Falls.
Thu May 25 202390 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 202330 min zone 2
15 min core
30 min zone 2 stairs at YMCA
15 min Les Mills core strength at YMCA
Mon May 22 202360 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 202330 min yoga60 min Body Balance at home
Thu May 18 202360 min BJJ60 min BJJ private with Professor Alex
Wed May 17 202360 min BJJ60 min BJJ class with Professor Alex
Mon May 15 202360 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 202360 min BJJ60 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 202360 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 202330 min zone 2
15 min core
30 min zone 2 stairs at YMCA
15 min core strength at YMCA
Mon May 8 202360 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 202330 min zone 2
15 min core
30 min zone 2 stairs at YMCA
15 min Les Mills core strength at YMCA
Fri May 5 202320 min zone 220 min zone 2 stairs at YMCA
Wed May 3 202330 min zone 2
15 min core
30 min zone 2 stairs at YMCA
15 min Les Mills core strength at YMCA
Mon May 1 202360 min yoga60 min Body Balance at YMCA
Sun Apr 30 202330 min zone 2
15 min core
30 min zone 2 treadmill at YMCA
15 min Les Mills core strength at YMCA
Thu Apr 27 202345 min BJJ45 min BJJ private with Professor Alex
-review of back takes from half guard
Wed Apr 26 202360 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 202330 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 2023120 min BJJ120 min BJJ class with Coach Cameron
1. Back escape philosophy and fundamentals
2. Rolls: Lathe and Mark (his knee popped)
Sun Apr 2330 min zone 2
10 min core strength
30 min zone 2 treadmill at YMCA
10 min core strength at YMCA
Thu Apr 2030 min zone 2
10 min core strength
30 min zone 2 stairmaster at YMCA
10 min core strength at YMCA
Wed Apr 1960 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 1860 min BJJ60 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 1760 min yoga
30 min zone 2
60 min Body Balance at YMCA
30 min zone 2 stairmaster at YMCA
Sat Apr 1530 min yoga30 min Body Balance at home
Fri Apr 1430 min yoga30 min Body Balance at home
Thu Apr 1360 min yoga
30 min zone 2
60 min Body Balance at YMCA
30 min zone 2 stairmaster at YMCA
Wed Apr 1260 min yoga
30 min zone 2
60 min Body Balance at YMCA
30 min zone 2 stairmaster at YMCA
Tue Apr 1130 min zone 230 min zone 2 stairmaster at YMCA
Mon Apr 1060 min yoga
30 min zone 2
60 min Body Balance at YMCA
30 min zone 2 stairmaster at YMCA
Sat Apr 830 min zone 230 min zone 2 stairmaster at YMCA
Fri Apr 730 min yoga30 min Body Balance at YMCA
Back still sore but feeling better
Wed Apr 560 min BJJ60 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 460 min BJJ60 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 360 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 3060 min BJJ60 min BJJ private with Professor Alex
-how to counter smash when in bottom side with underhook: go deep half
-40 min rolling
Wed Mar 2960 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 2860 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 2760 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 2360 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 2260 min yoga60 min Body Balance at YMCA
Mon Mar 2060 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 1660 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 1530 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 1420 min strength30 min isometrics training at YMCA
1. Machine lat pulldown
2. Machine chest press
3. Machine leg press
Thu Mar 960 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 860 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 660 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 260 min BJJ
30 min strength
60 min BJJ lesson with Professor Alex
1.
2. Long roll session
Mon Feb 2760 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 2660 min Body Pump60 min Body Pump at YMCA
Sat Feb 2560 min PT60 min PT at YMCA
Wed Feb 2210 min BJJ10 min BJJ class with Professor Alex (lower back strain)
Tue Feb 2160 min BJJ60 min BJJ private with Professor Alex (see notebook)
Mon Feb 2060 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 960 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 860 min PT60 min PT at YMCA
Tue Feb 760 min BJJ60 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 560 min PT60 min PT at Gold’s Gym
Wed Feb 130 min PT30 min PT at home
Tue Jan 3130 min PT30 min PT at home
Sat Jan 2860 min PT60 min PT exercises at YMCA
-stretches
-Turkish getups x5
-chinups
-dips
-leg raises
Fri Jan 2790 min BJJ30 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 2660 min PT60 min PT session at YourPTDoc
Tue Jan 2460 min PT60 min PT exercises at YMCA
Mon Jan 2360 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 2250 min PT50 min PT exercises at YMCA
Sat Jan 2130 min PT30 min PT exercises at home
Fri Jan 2030 min PT30 min PT exercises at home
Thu Jan 1960 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 1860 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 1720 min PT20 min PT at home
Mon Jan 1660 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 1445 min yoga45 min Body Balance at YMCA for Lan’s final video
Fri Jan 1390 min BJJ open mat90 min BJJ open mat
Thu Jan 1260 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 1120 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 1020 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 960 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 845 min yoga45 min Body Balance at YMCA as Lan prepares for final video
Fri Jan 6300 min walking, 45 min yoga300 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 560 min physical therapy, 45 min yoga60 min physical therapy with Gabriel Dunham YourPTDoc on hamstring.
45 min Body Balance at YMCA as Lan prepares for final video.
Wed Jan 460 min Six Blades BJJJust techniques, no sparring.
Sensei Xande
1. Pull guard to armlock.
2. Pull guard, opponent reacts, bail to single leg
Tue Jan 310 min rowing
15 min swimming
YMCA
Patrick recommends a swimming snorkel.
Two padlocks needed (gym bag + computer bag).
Mon Jan 2 202390 min Six Blades BJJSensei 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

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