Grappling and Sparring

Noon

Brazilian Jiu-Jitsu GI / Rolling

Striking / Sparring with take downs

Evening

Shoulder dislocation (RC)

Laying plate neck raise superset Laying plate reverse neck raise

Reverse diagonal neck bridge

Glute raise (weighted)

Heavy bag; 15 mins focused on skill work

Cycle; 30 mins

Stretching, lots of stretching

* Evening was grappling specific work for the most part. I don't keep count of the reps for the most part on the exercises but I do 2-3 sets of them. A lot of supersetting to keep things moving along quickly. For the neck I feel keeping track of the sets/reps isn't very important to me, I'm just making sure I'm putting in some work to keep my neck healthy and strong. Of course it helps on last ditch efforts in pulling out of some chokes in BJJ as well and helps protecting against shots in boxing. Glute raises really helps in grappling and mimics a lot of moves, also helps build explosiveness and endurance. Shoulder dislocations are for the rotator cuffs and I usually just do a couple sets till a good burn in the shoulders. I really need to start doing the dislocations more often than what I do. My shoulders are def. a problem area for me so I need to make sure I keep them as healthy as possible. In the future I'm going to start doing a lot of these type exercises as warmups for lifting days. Also, I did skip over my light pull day to give my muscles a little bit of a rest and tomorrow will probably be a rest day or just cardio if anything.

Sparring went great today. I haven't sparred in quite awhile actually but did great as I helped prepare one of my main training partners for his upcoming fight. I finally put some stuff I've been working on to use and was able to pull them off, very happy with that. But I'll leave that as that because I don't like getting too specific about the skill work I do if I even mention them at all. :)