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Good luck !

Thanks guys.

Well I'm dead but I made it. It was 2 hours of the most grueling work I've ever done. I'll post what we actually did later since I'm trying to find out from one of the coaches how long each session was when we sparred. I can tell you this, The first 30 minutes we did:
25 push-ups
25 sit-ups
15 squats
NON STOP!., so after you got done squats it was right back to push-ups.

If you even tried to take a break, they were yelling at you threatening to kick you out of the gym. I lost track about about my 7th round of exercises. After that I was just trying to get through everything. More to come later.

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Wednesday's Workout


Muay Thai 1.5 hr


OVERVIEW
Had my other private lesson with the Head Coach and my arms are still jello. I hit the pads the whole time and was really working on angles of attack and combination. He said I was progressing nicely and that I just need to work on being faster since I rely too much on power, go figure. Great workout for having half my body dead. I'm even having problems scratching the top of my head. Hopefully I can get a some weight training in tomorrow before I'm out of town again.
On a side note, I'm going to be training BJJ and Muay Thai in the morning more. My Head Coach invited me to train with him and one of the blue belts I'm friends with on Monday's and Wednesday's starting next week. It won't be every Mon and Wed but it sounds like it's going to be great.

Tuesday's Workout


PM training:
Competition Team for Submission wrestling ~2 hr

For 30 minutes Non Stop with no rest in-between:
25 push-ups
25 sit-ups
15 squats

5 minute break

20 Human cleans (a person roughly your size)

25 minute Grind (I'll explain what that is)

Suicides: back and forth 4 times on the fifth you had to pick up a medicine ball and run it back. The first two that one out of a group of 4 were allowed to have a small cup of water.

Drilling for about 15 minutes.

24 minute Grind

1 minute break

24 squats
24 lunges
24 jumping lunges
12 jumping squats
20 burpees

DONE!

OVERVIEW
I'm in so much pain right now it's not even funny. The two coaches that were running it pretty much said "You can quit at any time, it's OK. This is not for everybody. We will not look down on you or anything because this is not going to be easy. If you do quit you are not allowed back on the team and you will train with the regular members." That was all the motivation I needed.
As for the first 30 minutes, like I said, I lost track about about my 7th round of exercises. If we do that again, I'll try to keep better track. Then we did the human cleans which is just grabbing a guy and trying to do cleans with his body weight, my guy was about 215. We only did that one set because we were just waiting for a bigger room to clear so we could do The Grind.

The Grind is sparring NON Stop for a set amount of time. The only rest you get is going from one person to the next. If they saw you stalling, everybody had to run afterwards, thank god no one stalled. It was me and 3 other guys in my group, all about my size, we went about 2-3 minutes with each person and rotated. There was not one person resting and it was very brutal. Right at the end I was about to sink in a triangle choke in and my calf cramped up real bad. I stopped for a minute and they said keep going. Well I didn't want to get kicked out or run so I kept going.

Then the wind sprints. This was one of the time we could rest because they could only do one group of 4 at a time and we had 4 groups. I tied with one of my guys for second so they said we could split the water. Then we found out that if we wanted we could share the water with anyone in our group, so that is what we did to help our team. Some other did to but I didn't pay too much attention since I was savoring the water. Drilling was next which was at a moderate pace. Then another grind this time it seemed like 3-4 minute rounds. Then when we all thought we were done, they said one more workout. We all did the leg exercises together to keep the team on one page.

The coaches told us that this was a weaning out process and not every class was going to be this hard but we were going to be training very similar every time. One guy did quit but he showed up late, which pissed off the coaches and after 10 minutes of the exercises he got up and said, "F' this, I don't need this." and walked out.. All I could think was, if you showed up late then you probably didn't really want to be here or you would have cared enough to be on time.

This was by far the hardest workout I've ever done and definitely tested my muscle and my mental endurance. I feel great and I can't wait to get back in there and train knowing what I've accomplished with the group.

Strength Endurance soon to come, as soon as I heal up.

Monday's Workout


PM training:
Competition team training (Submission wrestling) 2 hr

OVERVIEW
So after driving allover Pittsburgh and back to DC I made it just in time to make practice. I was not as tough as last time but last time was tryouts. Amazing workout. We did arm drag drills to get the person off balance and I really tried and focused on making every rep powerful. I'm glad I didn't rip my partner's arm off. After that we did sprints back and forth and then had to do pumbling drills. The coaches told us not to be babies and really work on pumbling like you are in a competition. After about a couple minute my arms were burning but I felt real good. Sparred a lot after that then did it all over again. Ended with more drills on escaping open guard.
They just announced doing practices on Wednesdays too, so expect more.

Also, I officially signed up for a Submission only competition, No point, No Time limit. That means matches go until someone F's up. I heard that last time a match lasted 60 minutes. Now my cardio will be up and I plan on doing lots of cardio type work, 2 days strength endurance, 3-4 days cardio workouts with one or two strength movements in there. You guys will see what I'm talking about.

Monday's Workout


PM training:
MMA 1 hr
Comp Team Submission wrestling 2 hr

OVERVIEW
Well I didn't know I could be in this much pain from after practice than I'm in today... Ok, I'm being a bit of a baby, but I am hurting.
MMA class was more like a wrestling class and we worked on take-downs and sprawling. Did some take down sparring and that is where I was starting to injure myself. The Comp Team practice didn't end up running to the Exorcist stairs, and I wasn't going to be that guy to remind him. I don't know if he is saving it for another day but I know he'll end up doing it one day. The Team practice was great and we worked on passing open guard and staying mobile. I don't know if I'm going to work out since my back is knotted up at the shoulders, neck is jacked and I jammed my thumb so grabbing things is difficult. We shall see.

Wednesday's Workout

Deads: 5x5 @ 275lbs.
BB Bench: 5x5 @ 205
Burpee Cleans & Press: 5x7 @ 135
DB Curls: 3x10 @ 45
(60 seconds break inbetween each set)

Abs:
Crunches 4x20
Banded Side Bends 3x10 @ one red band and one black one.

PM training:
Competition Team Training (Submission wrestling) 2.5 hours


OVERVIEW
When I woke up I just had the need to do deads. I didn't want to go too heavy since I have a history of back problems and the comp team training would take a lot out of me if I did do too much too soon.
I've realized that the reps I do when performing Burpee C&P using timed rounds is not as much as I thought. Especially in the last 2 rounds. I pretty much go from 8-9 reps to about 5-6 at the end using 135lbs. So what I'm going to do is work my way up to do 5 sets of 10 and then work on pushing those reps into 1 minute rounds. So far it wasn't a bad set. My back was a little weak from the deads but I managed. Next time I'll be doing them on non strength days.
The comp team training was great. LOTS of sparring. I feel myself getting better against the better guys which is always a good feeling.

Saturday's Workout

Three 7 minute rounds..ish with 1 minute break:
(each exercise was done for ~90 seconds)
Band Rows
Jump Squats
Band Chest Press
Band Curls
Jump Rope

Break

Band Rows
Jumping Lunges
Jump Rope
Band Squats
Band Tri Extensions

Break

Band Rows
Pushups
Burpees
Band Curls
Jump Rope

1.5 mile run up hills.


OVERVIEW
Went on a weekend trip to Deep Creek Maryland which was fun and I brought my Resistance bands and jump rope with me for a workout in the mountains.. These are pretty much want the bands look like,
http://www.mikemahler.com/prod_equip/tnt_cable.html
very high tension and very tough workout. The hills in the area I stayed at are pretty steep. Great workout for being out of town and not at the gym on Friday.

Monday's Workout


PM training:
Comp Team Submission wrestling 2 hr

OVERVIEW
We worked on chokes that day and my neck and forearms were killing me. Good practice and lots of sparring.

Tuesday's Workout

BB Bench: 5x5 @ 205
Burpee Cleans & Press: 5x7 @ 135
Complexes: 3 rounds @ 95
Deadlift – 6 reps
Romanian Deadlift – 6 reps
Bent Over Row – 6 reps
Power Clean – 6 reps
Front Squat – 6 reps
Push Press – 6 reps
Back Squat – 6 reps
Good Morning – 6 reps

(60 seconds break inbetween each set)

Recovery work:
KB Windmills 3x6 @ 12kg
KB Swings 3x6 @ 12kg
KB Halos 3x6 @ 12kg

OVERVIEW
Workout was very exhausting. The Burpee C&P killed me. Just trying to get the endurance up so I have enough gas in the tank for the competition this weekend. Love doing windmills and halos with the kettlebell to loosen up everything.