Musings on Self Defense and Fitness
10:00am – Awaken Training 2 Hang Muscle Snatch Above Knee + 2 Below Knee 45/75/75/75 — 6 Seated Behind the Neck Press 75/85/85/85 — 8 Hip Bridge DB Bench (20×1 – 50/60/60) 20s Ring Push Ups (8/9/8) ME Ring Row Hold (35/30/45) 60s rest 3 rounds — 20 Cal Row 16 KBS (70lb) 12 Single…
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Received my purple belt yesterday in BJJ … woot woot! 10:00am – Awaken Training 5 Kang Squat (4021 – 75/95/95) 8 GHD hip extensions (2020 tempo w/ 20lb DB) 60s rest 3 rounds — Back Squat 2,2,2,2,2 (30X1 – 185/225/255/275/285) — RNT DB Lunge 2×8 each leg/2×6 each leg (2010 – 2×8 @ 50s/2×6 @…
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7:00am – Awaken Training Back Squat 5,5,4,4,3(32X1) – 120/145/165/185/205 — RNT Split Squat 6 reps (20X1 – 2×35) Strict Pullups 5 reps (31X2) 3 sets — DB Single Leg RDL 6 reps/leg (31X1 – 2x35lb) DB Single Arm Press – Seated 8 reps (31X1 40lb) 3 sets — 20m backwards sled drag (135lb on rubber)…
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I recently had the pleasure of jumping on a podcast with my good friend Anthony out in Fort Wayne, IN. We covered a myriad of topics on self defense, strength and conditioning, leadership, teaching, business, affiliations, etc… (you can catch the full episodes HERE). One of the points about training that I brought up centered…
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You may or may not have heard of Quora. It is a website where people go to ask questions, and others go to answer those questions. You can ask anything you want and tag it into various categories. I’ve been hopping on here every now and again to engage with others. See how people are…
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10:00am – Awaken Day 5 Back Squat (30X0 – 3,3,3,3,3) 185/225/255/265/275 Superset w/ 4 GHD Hip Ext (3111) rest 90s between sets — RNT Back Step Lunges (30X0 – 2x40lb DB – 8 reps each set) Strict Toes 2 Rings (20X1 – 8/6/6) rest 60s 3 rounds — 30s Assault bike rest 1 min 4…
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5:00pm – Recovery 20 minute ROMWOD 6:00pm – Awaken Day 3 Back Squat (32X1 – 6,6,5,5,4) 95/115/135/155/175 — RNT Split Squat (20X1) 8 reps each leg w/ 2x20lb DB rest 60s Ring Pull Ups (21X1) 5 reps rest 60s 3 rounds — Single Leg RDL (2011) 8 reps each leg @ 2x20lb DB rest…
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6:00am – BJJ 20 minutes drilling pressure pass into heel hook, and pressure top control into kimura 5×5 min round no-gi 12:00pm – BJJ 20 minutes drilling mount escapes and sweeps 5×5 min rounds gi 3:30pm – Awaken Day 2 WU EMOM 12 min 1) 5 seated box jumps (high height each round)…
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3:00pm – Awaken Day 1 8 half kneeling bottoms up press/ each side (18) 12 banded walks/each side 12 scap push ups from elbows 4 rounds w/ set resting — 8 semi supinated DB bench (2×50 – tempo 30X1) 8 prone bench DB row (2×40 – tempo 2111) 3 sets — 8 ring row (tempo…
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6:00am – Brazilian Jiu-Jitsu 7 x 5min rounds gi – flow roll 1:30pm – Westside Barbell 10-8-6-4-2 cambered bar box squat w/ chain 10×1 sumo speed pulls (185) 5:00pm – Active Recovery 5 strict T2B on fat bar 45s sandbag hold (150) 1 minute row 5 rounds 12 minute sled drag (45)
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